Exercise
Seated In Out Leg Raise On Floor
How to Perform - Seated In Out Leg Raise On Floor
- Sit on the floor with your legs extended straight in front of you and your palms flat on the floor beside your hips for support.
- Engage your core muscles by drawing your navel toward your spine and maintain a tall, upright posture with your chest lifted.
- Keeping your legs straight, lift both feet about 6 inches off the floor while maintaining the engaged core and proper breathing.
- Inhale as you slowly separate your legs outward to each side as far as comfortable while maintaining the height off the floor.
- Hold the position briefly at your maximum range, ensuring your back remains straight and not rounded.
- Exhale as you bring your legs back together to the center position, keeping them elevated throughout the movement.
- Repeat the in-and-out motion for the desired number of repetitions, maintaining consistent breathing and a stable upper body.
- To complete the exercise, bring your legs together and slowly lower them back to the starting position on the floor.
Important information
- Keep your back straight throughout the exercise – if you feel your lower back arching, reduce the height of your leg lift or bend your knees slightly.
- Focus on controlling the movement with your hip flexors and core rather than using momentum to swing your legs.
- If wrist discomfort occurs, try positioning your hands slightly behind your hips or elevating your palms on yoga blocks for support.
- Progress this exercise by increasing the time your legs remain elevated or by adding ankle weights after mastering proper form.
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The Seated In Out Leg Raise On Floor offers a deceptively challenging core workout that targets multiple muscle groups simultaneously. This intermediate exercise primarily engages your abs and hip flexors while providing secondary benefits to the entire core stabilization system. As you perform the controlled movement pattern, you'll feel a deep activation through your rectus abdominis and the deeper transverse abdominal muscles.
What makes this exercise particularly valuable is its versatility across different training modalities. Whether you're incorporating it into a high-intensity interval training (HIIT) circuit for maximum calorie burn, using it as part of a bodybuilding routine to sculpt defined abs, or including it during recovery phases to maintain core strength without excessive strain, the Seated In Out Leg Raise delivers consistent results.
The beauty of this movement lies in its ability to challenge your core stability while simultaneously improving hip mobility. As your legs move through their range of motion, your hip flexors engage dynamically, helping to counteract the tightness that often develops from prolonged sitting. This dual focus on strength and mobility makes it an excellent choice for those looking to improve functional fitness alongside aesthetic goals.
Unlike many core exercises that place stress on the lower back, when performed with proper form, the Seated In Out Leg Raise minimizes spinal compression while maximizing abdominal engagement. This makes it particularly valuable for those who might struggle with traditional core exercises due to back sensitivity.
For optimal results, consider incorporating this exercise twice weekly into your training regimen. The combination of controlled movement and sustained tension creates both strength and endurance benefits, helping to develop a resilient core that supports daily activities and athletic performance alike. As your proficiency increases, you'll notice improvements not only in abdominal definition but also in overall movement quality and postural control.
FAQ - Seated In Out Leg Raise On Floor
The Seated In Out Leg Raise primarily engages your rectus abdominis (six-pack muscles) and hip flexors, while also activating the transverse abdominis and obliques. Your core stabilizers work continuously throughout the movement to maintain proper posture and balance.
Beginners can start with a partial squat depth and press lighter weights or no weights at all. You can also separate the movements initially, mastering the squat first, then the overhead press, before combining them into one fluid motion.
Maintain a straight back with a slight backward lean (about 45 degrees), engage your core before beginning the movement, and keep your chest up throughout. Avoid rounding your shoulders or allowing your lower back to arch, and control the movement rather than using momentum.
For optimal results, incorporate this exercise 2-3 times weekly with at least 24 hours between sessions to allow for recovery. Aim for 2-3 sets of 10-15 repetitions, progressively increasing as your core strength improves.
The 90 Degree Alternate Heel Touch is generally safer than many core exercises because your back remains supported against the floor. However, if you have existing back conditions, start with modified versions, maintain proper form, and stop if you experience any pain beyond normal muscle engagement.
