Suspender Lying Leg Raise (female)

Suspender Lying Leg Raise demonstration gif

Instructions:

  • 1Lie down flat with your back on the floor and the suspension straps held firmly in your hands
  • 2Raise both legs together until they form a 90-degree angle with your body
  • 3Hold for 2-3 seconds
  • 4Lower your legs back slowly to the initial position
  • 5Repeat the exercise for the recommended amount of repetitions

Tips:

  • Engage your core throughout the exercise
  • Exhale as you lift your legs and inhale as you lower them
  • Do not arch your back during the exercise
  • To increase the difficulty, raise your legs higher

Suspender Lying Leg Raise: A Comprehensive Guide

The Suspender Lying Leg Raise is an effective exercise targeting the waist while utilizing suspension equipment. This movement not only strengthens the core but also improves balance and stability. It's perfect for individuals looking to enhance their overall fitness level, regardless of gender.

How to Perform the Suspender Lying Leg Raise

  1. Begin by attaching suspension straps to a secure anchor point at or above your hip height.
  2. Lie on your back with your legs extended towards the ceiling, gripping the handles of the suspension straps for added support.
  3. With your legs straight, slowly lower them toward the ground while engaging your core to maintain control.
  4. Raise your legs back to the starting position, focusing on using your abdominal muscles rather than your hip flexors.
  5. Repeat for the recommended number of repetitions.

Tips for Success

  • Engagement: Keep your core engaged throughout the exercise to maximize effectiveness and reduce the risk of injury.
  • Breathing: Inhale as you lower your legs and exhale as you raise them.
  • Form Check: If you struggle with maintaining form, reduce the range of motion until you build enough strength.
  • Modifications: Beginners may benefit from performing the exercise with bent knees until sufficient strength is developed.

Why Choose the Suspender Lying Leg Raise?

The Suspender Lying Leg Raise offers a versatile approach to core training. It not only targets the waist effectively but also engages other muscle groups, promoting overall body conditioning. This exercise can be an integral part of a balanced workout routine, especially in conjunction with other core-strengthening movements. Incorporating the Suspender Lying Leg Raise into your fitness regimen can lead to significant improvements in core strength, stability, and body awareness. Whether you're at home or in the gym, this exercise can easily be adapted to suit your current fitness level, making it accessible for everyone.

Suspender Lying Leg Raise Muscles Worked

Arms

Back

Core

Legs