Double leg reverse crunches with bent knee (lying leg raises)

STRENGTH

What is it and benefits?       

  • The Abdominals-Supine Lowering is a beginner exercise which promotes strength in the low back, hips, and lower abdomen while lying down on the back.

 

Who should perform it?

  • Exercises should not be performed by those who have excessive lower back arch/curvature and/or injury.
  • Special care must be taken to stretch the hips, hip flexors, and spine before attempting this exercise. Spine stability and good core strength are necessary to prevent injury!

 

Getting Started

  1. While lying on the back, extend both arms out to either side of the body into a “T” formation.
  2. Draw the knees up toward the chest to form a right angle. The feet should be flexed with the toes pointing at the ceiling.
  3. For extra support, turn the palms of the hands face down on the floor.

 

How to Do the Exercise:

  1. Draw the bellybutton toward the spine.
  2. Slowly lower the legs as far as comfortably possible without touching the toes to the floor.
  3. Keep the spine as flat as possible throughout the motion. Return to the starting position.

 

Be Safe!

  • Concentrate all movement in the core muscles.
  • Keep the arms, neck, and shoulders stable.
  • Make sure that the low back is as neutral as possible.

 

Challenge Yourself

  • To make this exercise more challenging, turn the palms facing upward. 

AS FEATURED IN

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