5 Leg Raise Variations Guaranteed to Light Up Your Core
When you think of common core exercises, sit-ups, planks, and maybe even Russian twists probably come to mind first. But leg raises are a great move to work all aspects of your abdominals.
Having a strong core not only helps you generate power on the bike, but has been shown to improve posture, ease back pain, and make everyday tasks like housework, gardening, and lifting boxes easier.
This five-move leg raise circuit, designed by Barry’s Bootcamp instructor and Brave Body Project cofounder Amber Rees, incorporates exercises that will fire up your abs and build your core.
[Looking to start cross training but don’t know where to start? The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session, priming you for stronger miles in the saddle.]
How to do it: Perform each exercise for 50 seconds, followed by a 10-second rest to reset for the next one. Repeat this circuit two to three times, resting as needed before starting the second or third round. Watch the video below to see Rees demonstrate each of the five moves.
Tips to keep in mind:
Keep your lower back pressed into the floor.
Keep your legs as straight as possible and thighs engaged.
Remember to breathe: Inhale on the way down, exhale on the way up.
Perform this circuit on an exercise mat for extra back support.
Cork Screw With Leg Lower
Lie faceup on the mat with knees bent, feet flat on floor, hands underneath glutes. Extend legs up towards the sky. Lift your glutes and lower back off of the ground, then return them to the mat. Then lower your legs, keeping them straight, until the are a few inches off the ground.
Scissor Kick (Right Side)
Lie faceup on the mat with legs out in front of you, one heel stacked on top of your other foot. Raise top leg all the way up towards the sky, followed by the other, so your body forms a 90-degree angle. Return second leg to mat, followed by first leg.
Mermaid Crunch (Ride Side)
Lie on your right side at about a 45-degree angle, legs straight. Your right hand should remain on the mat in front of you, but lift your left hand up towards the sky. Engage your core to lift your legs straight up toward your left arm, forming a V. Lower legs back to ground.
Scissor Kick (Left Side)
Lie faceup on the mat with legs out in front of you, the opposite heel from the scissor kick above stacked on top of your other foot. Raise top leg all the way up towards the sky, followed by the other, so your body forms a 90-degree angle. Return second leg to mat, followed by first leg.
Mermaid Crunch (Left Side)
Lie on your left side at about a 45-degree angle, legs straight. Your left hand should remain on the mat in front of you, but lift your right hand up towards the sky. Engage your core to lift your legs straight up toward your right arm, forming a V. Lower legs back to ground.
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