mrsamct
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Joined: 06 Aug 2011
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 Posted: Sun Aug 14, 2011 5:24 am Post subject: Leg Lifts for Abs |
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These are the days of washboard and six pack abs. Each one of us tries different things, so that we can get to our goal. To get to the goal, one might try a number of different exercises. However, the best of them are the leg lifts for abs. They strengthen the abdominal muscles. The benefit of this exercise include burning fat, increasing metabolism, improving core strength and stability and toning up the abdominal muscles. When one is doing the leg lifts, it is important to use the proper technique. If one does not use proper technique, then there are chances of hurting the lower back. We will now see the technique to do different versions of the leg lift exercise.
Single Leg Lifts for Abs
To do the single leg lifts, lie on the floor. Extend both your legs straight and place your hands next to your buttocks. Keeping your left leg extended on the floor, lift the right leg off the floor. Lift it up till it is perpendicular to the floor. Now slowly lower the leg till they make a 30 degree angle with the floor, but make sure the legs do not touch the floor. Lift the leg up again. Repeat the exercise 12 to 15 times per set, before you switch over to the other side.
Double Leg Lifts
This is a wonderful lower abdominal exercise. Like the single leg lifts, lie on the floor with both the legs extended out straight. Place your hands next to your buttocks. Remember I said next to your buttocks and not under your buttocks. Ensure your palms are facing the floor. Now activate the core muscles, and lift both the legs off the floor up till they are perpendicular to the floor. Hold for a couple of seconds and then gradually lower the legs, till they are about 6 to 8 inches off the floor and hover for a couple of seconds. Lift the legs up again and continue to do the exercise for 10 to 12 counts per set, before you place your legs on the floor.
Alternate Leg Lifts
This is my favorite version of the leg lifts. Lie on the floor with your legs extended and hands placed next to your buttocks. Now lift the right leg off the floor till it is perpendicular to the floor. Now slowly lift the left leg off the floor, as you lower the right leg. Lower the right leg, till it is about 6 to 8 inches off the floor. Now gradually lift the right leg up and lower the left leg. Repeat the exercise on both the legs 12 to 15 times per set. Make sure none of your legs touch the floor, till you finish with your one set.
Hanging Leg Lifts for Abs
To do the hanging leg lifts, you will need the leg lifts for abs machine, which is the exercise bar. Grab the bar with an overhand grip. When you are hanging from the bar, make sure your body is in a straight line. Now do not move your upper body and lift your legs till waist height and extend them in front of you. Hold in this position for a few seconds and then lower the legs. Make sure you have slow and controlled movements. If momentum sets in, you may not be able to derive the benefits, you are looking forward to. When you are doing this exercise, you can also keep your legs bent at the knees as you lift your legs.
Standing Leg Lifts for Abs
Stand with shoulder width distance between your feet. It is best to stand closer to a wall. Now lift the leg on the outside off the floor and lift it sideways, till it is about waist height. Slowly lower the leg, but do not let it touch the floor. Lift the leg up again to repeat the exercise. Repeat the exercise for 12 to 15 counts per set, before you switch sides. Make sure once you lift the leg off the floor, you do not touch it to the floor till you finish with the set.
These were the different versions of the leg lifts for abs. Along with the leg lifts, make sure you also have a healthy diet for abs. Cardiovascular exercises also should be included in your workout schedule, so that the fat loss process is accelerated. When you are doing the leg lifts, if you notice any kind of pain, make sure you stop doing the exercise immediately. There are chances that you are not doing the exercise correctly.
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