All movement starts from the transverse abdominis, which originates from the lower spine and wraps around and attaches to the ribs, abs, and pelvis
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The “TA” is the first muscle that fires during the movement. At least it should be for leg raises to be effective—otherwise, you’re just flailing the legs.
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Few movements work the lower and upper abs as much as this simple exercise that requires the glutes to fire and the hip flexors to move correctly. Don’t dismiss leg raises as just ab work
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Lie flat on your back on a yoga or exercise mat and extend your legs. Your arms should be along the sides of your body and your hands pressed lightly into the floor.
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You can also hold onto a fixed object behind you, like a bench.
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Activate your transverse abdominis by pulling your belly button in as if pushing the lower back into the ground. Exhale and slowly lift legs
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Raise your legs until they’re at 90 degrees from the floor and your lower back begins to come off the ground. At this point, stop, and complete your exhalation
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As you slowly lower your legs, inhale and maintain contact between your low back and floor
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At the end of the movement, keep your feet hovering off the floor. The key is to keep your low back on the ground and your core engaged
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Leg raises fit into any workout, home or away, with or without equipment. If you have a stretching routine in the morning or before bed, leg raises help to bring the body back into alignment