Leg lifting on your back vs. reverse curls!

Rearing on your back VS Reverse Curl!

In abdominal muscle training, lying on your back is a common movement, and the movement is also very simple: 　　Lying your body on the floor, with your upper body slightly fixed and vertical, and lifting your legs straight up at 90 degrees to the ground, and then putting it straight down.”

Many articles show that this movement is used to train the lower abdomen.

But in fact, lying on your back is not the abdomen that exercises!

But in fact, this 90-degree leg lifting movement really trains the "hip flexor group"! The rectus abdominal muscles are not involved much!

Hip flexor group: iliopsoas muscles, rectus femoris, sartois

Animation: iliopsoas muscles dominate hip flexor (leg lift)

Iliopsoas muscles, rectus femoris, and sartois can be hip flexor when contracting. To put it simply, hip flexor is to lift the thigh upward

In other words, lying on the back and lifting the leg Most of the movements are dominated by the hip flexor muscles! The abdominal muscles are not dominant!

Reverse curls instead of lying on the back and lifting the legs

The rectus abdominal muscles are mainly responsible for the flexion of the spine and the pelvis back. When the lower fixes, the spine bends, and when the upper fixes, the pelvis is leaned back!

So when lifting the legs, we need to add a pelvic back! Doing a reverse curl can allow our abdominal muscles to participate more

At the same time, it is recommended to fold the hip and knee joints so that the lower back is flat against the ground. This posture will reduce the tension of your hip flexor muscles, passively shorten the hip flexor muscles, and make your abdominal muscles the protagonist.

Animation diagram demonstration:

Exercise skills: Use the power of the rectus abdomen to drive the pelvis to flip upwards (the pelvis is tilted backwards), and try to lift the knee to the chest!

Let the pelvis fall back to its normal position when it falls! Then continue the movements