Raising the legs while lying on your back is an extremely effective exercise aimed at a comprehensive pumping of the abdominal muscles. All fitness lovers have traditionally resorted to such training. The main advantage of the exercise is the possibility of its implementation by beginners without negative health consequences and unnecessary stress on the body.
Exercise technique
How to quickly pump the press? Raising the legs for this should be done according to the correct technique.
First you need to comfortably sit on a gymnastic mat, stretching your body straight. Having straightened your legs, you need to put your hands along the body with your palms down or partially put under the buttocks. Thus, the starting position will be taken.
Raising the legs while lying can be performed not only with straightened limbs, but also with bent knees, which is a lightweight option. The hips are recommended to be pulled to the midline. Continue movement until the knees are at chest level. In this case, the muscles of the press should be in full tension.
After a short pause, you should return to its original position. To quickly pump the abs and hips, it is enough to determine the maximum capabilities of your own body, finding out for yourself the maximum possible number of repetitions in one approach.
Common mistakes
As in other elements of training programs, the admission of technical errors can lead to an insufficient load on the muscles, which will subsequently affect their inharmonious development. The correct execution of the exercise involves:
- lowering the limbs on inhalation and raising them on the exhale;
- creating a small rounding in the lumbar region when the pelvis is torn off the floor;
- control over the work of the abdominal muscles, in other words, the assessment of their own sensations during training;
- uniform body movements (all kinds of jerks will allow you to lift your legs according to inertia, and not by the force of the press).
Exercise variations
For a better study of muscle mass, leg raises can be performed using sophisticated techniques. During the training, advanced athletes should use weights, which should be clamped between the lower extremities. Here you can use dumbbells, kettlebells, balls, other equipment.
To complicate the exercise allows the placement of the body on a horizontal bench. Hanging limbs gain increased amplitude, which is reflected in increasing the effectiveness of classes.
To better pump the abdominal area , you can engage with a partner. The latter should provide resistance to the lower limbs during their lifting up.
Useful Tips
There are several points that you should pay attention to when lifting your legs while lying down:
- To facilitate the training, beginners should cling with their hands behind the sofa, chair, other furniture, which will maintain stability.
- Performing the exercise "lifting legs lying down", it is worth holding the limbs in a slightly bent position. Their full straightening will have maximum loads on the thighs and abdominal area.
- If in the process of training it is important to use all the muscles of the press, it is recommended to make attempts with lifting the pelvis up. In this case, it is worth staying for a few seconds in the upper position or performing small swaying of the lower body.
Finally
Raising the legs while lying down is an extremely effective technique that allows you to remove fat deposits in the abdomen and hone the press profile to perfection within a few months. To get visible results, the main thing is to regularly resort to training, working according to the correct technique.