Leaning on your back and lifting your legs - overall training method for rectus abdomen (four)

Leg-Hip Raise and Leg Raise seem to be very similar but there are still essential differences. In fact, it will not be confused from the English name. Leg-raising requires legs to be straight, which can exercise the lower abdomen in isolation; while the hip-lifting and leg lifting movements are larger, generally bend the knees, which can exercise the entire rectus abdomen (i.e., upper and lower abdomen), and can also involve the buttocks and back muscles.

　　Lying on the back and lifting the buttocks and back muscles is the simplest one. It is a good choice for people with weak upper limb strength.

　　　Target training muscles: overall rectus abdomen (in addition to rectus abdomen, it also involves the buttocks and back muscles)

　　The key points of action:

　　1. Lie flat on the mat or a long flat bench (but both hands must be able to hold the stool to maintain stability).

　　2. Close and slightly bend your legs together, lift your legs until the entire abdomen contracts. At this time, the lower back has left the ground, and the thighs are close to the head, not vertically. This is also the difference between lying on your back and raising your legs.

　　3. Pause, restore, repeat.

　　　Precautions:

　　1. Pay attention to the difference between lying on your back and raising your legs. The range of movements of lying on your back and lifting your legs is much larger. When raising your legs, the lower back leaves the board surface and has reached the full contraction of the entire upper and lower abdomen.

　　2. Do not rely on inertia to complete the movements quickly, but the abdomen and buttocks can control the movements slowly and with the best effect.

　　3. lying on your back and lying on your hips is actually raising your legs horizontally, so the corresponding similar movements are similar to the incline plate and raising your hips (Incline Leg-Hip Raise) refers to the hip lifting and leg lifting performed on the inclined plate, which is slightly more difficult; you can even increase the weight load by clamping dumbbells (bottom right).