Leg lifts lying: technique, exercises, useful tips

Leg Lifts while lying in the supine position – extremely effective exercise, aimed at an integrated pumping abdominal muscles. Such training traditionally resorted to all fitness lovers. The main benefit of exercise is the possibility of its implementation by the beginners without negative consequences for health and the provision of unnecessary stress on the body.

Equipment exercise

How fast to pump the press? Leg lifts lying down for this should be undertaken according to proper technique.

First you need To sit comfortably on the gymnastics Mat, smoothly stretching the body. Straight legs, you need to put your hands along the body palms down or partially enclose the buttocks. Thus will be accepted starting position.

Lying leg Lifts can be performed not only with straight limbs, but with bent knees, which is a lightweight version. Hip recommended to pull up to the median line. To continue the movement to the moment when the knees are at chest level. The abdominal muscles must be under tension.

After a short pause, you should return to the starting position. To quickly pump the press and the hips, is sufficient to determine the maximum capabilities of your own body, finding out for themselves the maximum possible number of repetitions for one approach.

Common errors

As in other elements of training programs, approval of technical errors here can lead to insufficient provision of loading on the muscles, which subsequently will affect their inharmonious development. Correct execution of exercises includes:

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• Lower limbs to breath and lifting exhale;
• Create a slight rounding in the lumbar area when tearing of the pelvis from the floor;
• Control over the work of the abdominal muscles, in other words, evaluation of their own experiences during training;
• Uniform movements (all kinds of jerks will enable to raise leg according to inertia, not force the press).

Exercise Variations

For a more qualitative examination muscle to do leg lifts laying can be performed with the use of complicated equipment. During workout advanced athletes should use weights that should be clamped between the lower extremities. You can use dumbbells, kettlebells, balls, other equipment.

To Complicate the exercise allows the placement of the body on the horizontal bar. Hang down limbs acquire a higher amplitude, reflected in improving performance.

To more efficiently pump the area of the abdomen can be practised with a partner. The latter should oppose the lower extremities at the time of their raising up.

Helpful tips

There are several points that should pay attention by performing leg lifts lying down:

1. To facilitate the exercise, beginners should hold hands behind the sofa, chair, other furniture, allowing it to maintain stability.
2. Performing the exercise "leg lifts lying", is to keep the limb in a slightly flexed position. Complete rectification will have a maximum load on the hips and abdominals.
3. If in the course of employment, it is important to involve all the abdominal muscles, it is recommended to make an attempt to raise the pelvis up. It should for a few seconds to stay in the top position or to do a small jiggle lower part of the body.

In conclusion

Leg raises, lying down – an extremely effective technique that allows you to remove fat deposits in the abdomen and within a few months to hone to perfection a relief press. To obtain visible results, the main thing - to resort to regular training, working according to proper technique.