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Pre-Workout Warm Up Exercises 12: Leg Raises

Straight leg raise

Lie down on your back with one leg bent and one leg straight. Next, perform a posteriorStraight leg raise pelvic tilt to protect your back from injury. To do this, draw your umbilicus (belly button) toward the floor. If you are doing this correctly, your back should be flat against the floor/mat. You can also check your technique by putting your hand under the small of your back, on the floor, and flatten your back so that your back is “crushing” your hand. With your toes pointed to the ceiling, keep your knee straight and lift your leg up to about 45 degrees. It shouldn’t be raised higher than the bent knee. Slowly lower your leg back to the floor. Repeat 10-15 times, 3 times in a row. Repeat with opposite leg.

Standing hip flexion

Stand with your legs shoulder width apart. Hold onto a stable chair or table for support.Standing hip flexion Perform an abdominal draw in to protect your back from injury. Do this by pulling your umbilicus (belly button) in towards your back. Keep your knee straight, toes pointed and kick your leg forward in a slow and controlled motion. Return to the starting position. Repeat 10-15 times, 3 times in a row. Repeat with opposite leg.

Standing hip extension

 Stand with your legs shoulder width apart and hold onto a table or chair in front of you forStanding hip extension support. Perform an abdominal draw in to protect your back. Do this by pulling your umbilicus (belly button) in towards your back. Keep your knee straight and toes pointed, and kick your leg backward slowly. Make sure you keep your upper body and back straight during the exercise. Return to the starting position. Repeat 10-15 times, 3 times in a row. Repeat with opposite leg.

Standing hip abduction

Stand with your legs shoulder width apart and have a table or chair next to you forStanding hip abduction stability. Perform an abdominal draw in to protect your back from injury. Do this by pulling your umbilicus (belly button) in towards your back. Keep your knee straight, toes pointed and kick your leg out to the side of your body slowly. Make sure you keep your upper body and back straight during the exercise. Return to starting position.  Repeat 10-15 times, 3 times in a row. Repeat with opposite leg.

Regards,

Hi Fitness Instructor

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