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Açıklama
Lying Leg Raise Hip Lift is a fundamental lower abdominal exercise performed by alternately raising the legs while lying on your back on the floor. This movement primarily targets the lower rectus abdominis and hip flexors. The alternating leg raise movement develops pelvic stability and works both sides equally. It applies less stress to the lower back area compared to standard double leg raises. It is a safe and effective introductory exercise for beginners. When applied regularly, it provides a noticeable increase in lower abdominal strength and endurance.
Adım Adım Talimatlar
- 1
Lie on your back on the floor, legs straight and arms at your sides
- 2
Press your palms into the ground and tighten your abdominal muscles to secure your lower back to the floor
- 3
Exhaling, slowly raise your left leg while keeping it straight until it reaches a vertical position with the floor
- 4
As you lower your left leg in a controlled manner, begin to raise your right leg
- 5
Continue the movement alternately without letting your legs touch the ground completely
- 6
Complete the designated number of repetitions, making sure your lower back doesn't lift off the ground
Önemli Noktalar
- ✓Lie on your back, legs straight, hands under hips
- ✓Raise and lower legs alternately, switch positions
- ✓Lower back should constantly press into the ground, no gap
- ✓Feel continuous tension in lower abdominal muscles
Yaygın Hatalar
- ✗Touching the leg to the ground - muscle tension is lost
- ✗Leaving the lower back in the air - lower back injury risk
- ✗Bending the knees - movement effectiveness decreases
- ✗Using momentum - controlled movement not being performed
Nefes Kontrolü
Exhale as you raise your leg, inhale as you lower it. Breathe regularly and in a controlled manner for lower back protection.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with herniated discs should avoid this exercise
- Those with lower back pain should be careful or try alternatives
- Those with hip flexor tightness should stretch
- Those with lower back problems should obtain doctor approval
Güvenlik İpuçları
- Press your lower back completely into the ground, don't leave any gap
- Perform the movement slowly, avoid sudden movements
- Don't try to raise your leg too high
- If you feel pain in your lower back, stop the movement
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Isolates and develops lower abdominal muscles
- ✓Strengthens hip flexor muscles
- ✓Increases lower back stability
- ✓Develops core control and mind-muscle connection