Exercise
Medicine Ball Lying Leg Raise
Medicine Ball Lying Leg Raises challenge your core by adding external resistance, increasing tension on the lower abs while improving control and stability.
Medicine Ball Lying Leg Raise
The Medicine Ball Lying Leg Raise is performed lying flat on your back while holding a medicine ball between your feet or ankles. As you lift your legs upward in a controlled motion, the added weight increases the demand on the lower abs and hip flexors, making the movement more challenging than a standard leg raise.
The focus of this exercise is maintaining tension through the core while keeping the lower back pressed firmly into the floor. Slow, controlled leg movement helps prevent momentum and ensures the abdominal muscles remain the primary driver throughout the lift and lowering phases.
This exercise is well suited for intermediate to advanced core training and can be scaled by adjusting the weight of the medicine ball or limiting the range of motion. Medicine Ball Lying Leg Raises work well in core-focused workouts, strength routines, or conditioning circuits where additional abdominal loading is needed.
How to Perform the Medicine Ball Lying Leg Raise
- Lie flat on your back on a mat with legs extended and arms resting at your sides, palms facing down for stability.
- Place a medicine ball between your feet, squeezing it firmly with your ankles and inner thighs to maintain a secure grip throughout the exercise.
- Engage your core by drawing your navel toward your spine and slightly tucking your pelvis to ensure your lower back stays in contact with the floor.
- Inhale and slowly raise your legs with the medicine ball until they form approximately a 90-degree angle with your torso, keeping your legs as straight as possible.
- Pause briefly at the top position while maintaining core engagement and ensuring your lower back remains pressed into the mat.
- Exhale as you lower your legs in a controlled manner, resisting the urge to let gravity take over by engaging your abdominal muscles throughout the descent.
- Stop just before your heels touch the ground, maintaining tension in your core and avoiding any arching in your lower back.
- Immediately begin your next repetition without resting at the bottom, breathing rhythmically and keeping your upper body relaxed but stable.
Important information
- If you feel strain in your lower back, bend your knees slightly or reduce the weight of the medicine ball until your core strength improves.
- Keep your head and shoulders flat against the mat throughout the exercise to avoid neck strain.
- Focus on using your abdominals to control the movement rather than momentum or hip flexors.
- For beginners, start with a lightweight medicine ball (2-4 lbs) and progress to heavier weights as your core strength develops.
FAQ - Medicine Ball Lying Leg Raise
The exercise primarily targets the lower rectus abdominis and hip flexors, while also engaging the entire core musculature including the transverse abdominis. Your obliques and lower back muscles also work as stabilizers throughout the movement.
Beginners should start with lighter weights and perform the movements separately before combining them. Advanced lifters can increase the weight, add a pause at the top of the press, or perform the exercise from a standing position to increase core engagement and overall difficulty.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
Incorporate this exercise 2-3 times weekly with at least 24 hours between sessions to allow your core muscles to recover. Start with 2-3 sets of 10-15 repetitions, adjusting based on your fitness level and goals.
When performed correctly, this exercise can strengthen the core muscles that support your spine, potentially alleviating some types of back pain. However, if you have existing back issues, consult with a healthcare professional before attempting this movement, and always prioritize proper form over repetition count.
Medicine Ball Lying Leg Raise
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