Traditional Leg Raise
When performing the traditional leg raise exercise, start by lying flat on the floor with your feet together and arms placed alongside your body. Slowly raise your legs until they are directly overhead. It is important to try and keep your legs as straight as possible, although a slight bend in the knees is acceptable. As you lower your legs, make sure to stop just before your heels touch the floor. If you notice your back beginning to arch, you should stop lowering your legs at that point. Take a brief pause, then raise your legs again and repeat the exercise. Ideally, throughout the entire set, your feet should remain off the ground.
Enhance Your Leg Raises with Weight
When you find that regular leg raises no longer provide the desired level of challenge, incorporating weight into the exercise can be the perfect solution. To perform a weighted leg raise, simply position a medicine ball or dumbbell between your feet and ensure a tight grip to keep it in place. It is important to start with a relatively small amount of weight in order to avoid straining your muscles. Maintaining proper form is crucial throughout the exercise, which includes keeping your back, head, and shoulders on the floor and tucking your chin. If you prefer not to use additional weight, you can still intensify the exercise by squeezing a lightweight pilates or yoga ball between your ankles.