Side Leg Raise
Differentiation: Mechanics
This variation of a Side Abs exercise is unique. Here is how: you lie on your side | and keep your working leg extended completely straight | as you lift it upward. This position forces your obliques and glute medius to do all of the work. Isolating these muscles focuses and strengthens your oblique muscles | as well as your glute medius. You work one leg for a full set, | then switch to your other side.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Place a padded exercise mat on the floor.
3) Lie down on your right side...
4) ...with your ankles and knees together
5) Position the underside of your elbow on the floor and support your torso's weight on that arm.
6) Place your left arm across your chest.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you lift your left leg toward the ceiling, keeping your knee straight.
3) At the same time, try to touch your left elbow to your left thigh without moving your hand from behind your head.
4) Hold this position for a count of one second.
5) Then, gradually lower your leg and return your right hand to the floor.
6) Repeat reps for a full set.
7) Then, roll over and repeat reps for a full set with your right leg and elbow.
Proper Form
Pay special attention to following proper form by...
Keep both legs as straight as possible throughout the movement.
Keep your head in line with your spine.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
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