Lying Leg Raise

AbsBodyweight

A fantastic equipment-free exercise for targeting the abs, building core strength, and improving total body control.

How to do it

1Lie flat on your back and press your lower back into the floor, placing your hands by your sides or under your glutes for support.

2Exhale as you slowly raise your legs (straight or slightly bent at the knees) without letting your lower back arch.

3Lift your legs until they are perpendicular to the floor or slightly higher, keeping your back pinned down.

4Inhale as you lower your legs back down under control, stopping just before your heels touch the floor.

5Repeat for the target reps, staying in control and avoiding momentum.

Common mistakes

Arching your lower back: offloads the abs and places unnecessary strain on your lumbar spine.

Rushing through reps: swinging your legs uses momentum instead of forcing your core to work.

Resting at the bottom: touching your feet to the floor releases muscle tension early.

Holding your breath: keep your breathing steady and synchronized with the movement.

Breathing

Exhale on the way up as your abs contract hard. Inhale smoothly as you lower your legs.

Make it harder or easier

To make it easier: bend your knees more or perform alternating single-leg raises.

To make it harder: lower your legs closer to the floor without touching, or hold a light weight between your feet.

For extra intensity: add a small hip lift at the top of the movement to reverse-crunch your lower abs.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.