Leg Raises
Push Until Failure. Maintain Good Form
Done properly, leg raises are the "go to" way to strengthen your core in calisthenic exercises. All of the following movements can also be performed while laying on the ground, but with decreased muscle use in the lower back and arms.
DON'T FORGET TO WARMUP!!! (CLICK HERE)
Knee raises (Beginner)
![Picture](/uploads/8/7/6/2/8762506/2521109.jpg)
As a good progression exercise, the knee raise develops the core strength necessary in order to complete the standard leg raise. To perform this move, hold the bar in a standard pronated grip and tense your core while lifting your knees up to your chest. Focus on performing a slow and controlled movement. For added difficulty, try to perform a pelvic tilt at the end to elevate your hips slightly higher. Another modification could be to rotate the torso to one side to focus more on the oblique muscles.
Muscles Groups Used: Abs, Lower Back, Hip Flexors
Muscles Groups Used: Abs, Lower Back, Hip Flexors
leg raises (intermediate)
![Picture](/uploads/8/7/6/2/8762506/674070.jpg)
For those that do not have the flexibility for the 180 leg raise, intermediate leg raises will help develop the core, back, and forearm strength required for the next progression. To do these, simply grip the bar like you would a standard pull up and bring your legs to a 90 degree angle while bending at the hip. It is important to keep your legs straight, as doing so will get the most out of those lower abs. Focus on performing a slow and controlled movement with no rocking back and forth. Also, resist arching your back, as it puts negative stress on the low back. To prevent this, contract the entire core throughout the exercise so that your hips remain in front of your body.
Muscles Groups Used: Abs, Lower Back, Hip Flexors
Muscles Groups Used: Abs, Lower Back, Hip Flexors
180 Leg Raises (advanced)
![Picture](/uploads/8/7/6/2/8762506/8819383.jpg)
Being the toughest exercise in the leg raise series, the 180 requires a good deal of flexibility and core strength to complete. To do this move, simply mimic the movement of a standard leg raise, but continue the motion until your toes hit the bar. With the 180 it is extremely important to keep your legs straight, as your body has the inclination to bend at the knees past 90 degrees. Also equally important is to prevent swing on your way down. Failing to do so will encourage an arched back and decrease the work produced by the abs.
Muscles Groups Used: Abs, Lower Back, Hip Flexors
Muscles Groups Used: Abs, Lower Back, Hip Flexors
Windshield wipers (advanced)
![Picture](/uploads/8/7/6/2/8762506/141841.jpg)
Fot the Windshield Wipers, perform a 180 Leg Raise so that your feet are vertical against the bar. Next, while holding this position, rotate your torso to one side until your legs are perpendicular to the floor. Once at the end range on one side, rotate the torso past center and completely to the opposite side. Repeat this motion at a consistent pace to perform the exercise, mimicking a windshield wiper.
Muscle groups involved: Abs, Obliques, Hip Flexors.