The Leg Raise Exercise

The Leg Raise Exercise
Area Targeted = Lower Abs

The leg raise exercise develops, strengthens, and defines the lower abdominal area. It also contributes to strengthening the upper abdominal area as well.
If you cannot do leg raises, replace with an alternative, ie. the knee-in exercise.
How to position yourself for leg raises
Lie flat on your back and let your upper body relax before doing your leg raises.
Place your hands beneath your buttocks, lining up each of your thumbs under your sitting bones to help support your back.
Lift your feet about three to six inches off the ground while keeping them together.

How to perform leg raises

Taking a deep breath in, focus your mind on your lower abdominal area. With your focus set, contract your lower abs and breathe out as you begin to lift your legs further from the floor.
Keeping your abs tight, continue to raise your legs until they are pointing straight up into the air -- perpendicular to the floor -- making use of every last ounce of air all the way up.
Once you've reached your peak and your legs are perpendicular to the floor, give your lower abdominal area an extra squeeze for one second.
Breathe in and begin to lower your legs back towards the floor without letting them touch the ground while keeping your lower abs contracted all the way back down.
Once your feet are approximately three to six inches off the floor, repeat the exercise and finish your set.

What your leg raises should look like

Things to remember when doing leg raises

Make sure you are supporting your back with your hands and are on a comfortable surface to help prevent injury. Remember to keep your upper body relaxed throughout the entire exercise.
Bring your legs as high up as you can, and give your abs a good squeeze once you've reached your peak. Remember to keep your feet together and off the ground until you've completed the entire set.
Try not to make your movements too fast or jerky. A slower pace will do better for this exercise.