Posted by Kodjo / December 22, 2010.

Advanced Leg Workout – Part V (Lunges with Leg Raises) It can be performed for time or reps in the core-focused portion of any workout. 8. When you become completely comfortable doing prone leg raises and want a greater challenge with enhanced benefits, move up to the Bird Dog. You can drop your bottom knee to the ground if you need to modify. Don’t lean from side to side as you move. Just make sure you don’t swing the raised leg … Instructions: Lie on your right side with your legs extended out straight.

Examples of anteroposterior flexion exercises are glute-ham raises, stability ball leg curls, gliding leg curls, and sliding leg curls.

Set up in a side plank from your forearm with your elbow under your shoulder and your feet stacked.
Keep your leg as straight as possible during the movement. Now raise your leg away from your body as far as you can. Like a Single Leg Bridge, but performed on alternating sides.


Leg lifts are some of the best exercises you can do to work out your abs and your legs. A real glute burner! Leg Raises. This completes one rep. Do this for 10 to 1 reps for each leg and complete 4 sets (2 sets per leg). Avoid using momentum to get your leg up. Either is fine.

To do Mini Band Side Plank Leg Raises, place the mini band right below your knees, or to modify, right above your knees.

Perform each rep in a slow and controlled fashion.

4. Side leg raises . If you have time for only one abs exercise in your workout, Leg Raises are more effective than Crunches or Sit-ups. It works your hips, glutes, and legs. 2.

To do the Single-Leg Glute Bridge Hold, set up like you would for the glute bridge and then raise one leg up off the ground. Flat Bench Lying Leg Raise The lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. Keep feet flexed. It helps in building stronger abs, increase stability and strength, melt belly fat and tone your body. Aim to keep your hips at the same level, don’t let them fall from side to side. Maintain the extended position for a few seconds and then slowly return to the starting point. 7 – Hybrids Hybrids are blended vectors that contain an even mixture of axial and anteroposterior components, which create 45 degree-angled vectors.

How to: Start lying on back with legs lifted in air at 45-degree angle and arms by side pressing into mat.

NOTE!Stay centered the entire time.

Vertical leg exercises: Leg raises are great for your abs and the obliques. Home » Advanced Leg Workout – Part V (Lunges with Leg Raises). There are a variety of leg lifts that you can do, depending on your physical condition and the level of intensity that you're looking for in a workout. You can bend the raised leg to 90 degrees or you can straighten the leg up straight toward the ceiling. In this advanced version, as demonstrated in the video and photo, you lift and extend one leg and foot while simultaneously lifting and extending the arm and hand on the opposite side. Keep the lower back in contact with the floor throughout the movement.

Leg Raise and Reach Clap. This exercise is suitable for all levels. Lift up into the side plank and flex your feet.


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