Let\’s discuss the Leg Lifts and Leg Raises. And no, we\’re not in the wrong section. Both the Lifts and Raises contribute significantly to abdominal development. Let\’s start first with the correct way to do a leg lift.

Leg Lifts:

1. Lie flat on your back and place your calves on a flat bench seat.
2. Place your hands behind your head with fingers interlaced together.
3. Perform the following movements simultaneously:
a. Pull your hips from the floor using your lower abdominal muscles.
b. Raise your shoulders and back from the floor using your upper abdominal muscles
c. Force your shoulders in moving them towards your hips
d. Exhale hard
4. Hold the contracted position for a slow count of 1-3 seconds.
5. Keep repeating this movement until fatigued.

Now for the Leg Raises:

1. Lie on your back on the floor or an inclined board with your head toward the raised end.
2. Grasp the end of upper bench with your hands to stabilize your body.
3. Bend your leg 15-20 degrees or until you feel your back relax.
4. Use your abdominal muscles to raise your feet in an arc to a position directly above your head.
5. Repeat until the desired number of repetitions is complete.
6. Add resistance by raising the incline angle of the bench or by holding a light plate or dumbbell between your feet.