Leg Raises

1. Lie on your back on a mat or a flat surface. Extend your legs fully in front of you, and place your hands by your sides or under your hips for support.
2. Slowly lift both legs off the ground while keeping them straight. Lift them as high as you comfortably can.
3. Lower your legs back down to just above the ground in a slow and controlled manner. Avoid letting your feet touch the ground between repetitions.

1. Focus on performing the exercise with proper form rather than aiming for a high number of repetitions.
2. Perform the leg raises in a slow and controlled manner to maximize engagement of the targeted muscles.
3. Concentrate on using your abdominal muscles to lift your legs, rather than relying on momentum.

Easier

• If lifting both straight legs is challenging, try a variation with bent knees. Lift and lower your legs with a slight bend at the knees.
• Place your hands under your hips for additional support, especially if you feel strain on your lower back.
• Reduce the range of motion by lifting your legs only as far as you can maintain proper form.

Harder

• To intensify the exercise, consider adding a slight pause at the top of the movement.
• Incorporate variations when your legs reach the top, such as flutter kicks (move feet up and down) or scissor kicks (open and close feet like a scissors).