It helps you get stronger and more flexible in your hips and core.

This exercise is good for building lower body strength and stability.

Lifting your legs on an incline makes your stomach muscles and glutes work harder.

It's a good exercise for toning and strengthening your hips and core.

It's suitable for both beginners and experienced people.

It helps improve your overall body strength and how well your body works in daily life.

They make your core (abs and lower back) stronger. This helps with balance and everyday movements like lifting things or bending over.

This exercise also strengthens your glutes (buttocks muscles). Strong glutes are important for powerful leg movements and help prevent injuries.

Doing incline leg hip raises can make your hips more flexible. This means you can move your legs more easily and comfortably.

It helps you balance better. The exercise improves your body's ability to stay steady, making you less likely to fall.

You can easily change how hard the exercise is. Beginners can use a smaller incline, while more experienced people can use a steeper one. This makes it good for everyone, no matter your fitness level.

Lie Down: Lie on your back with your shoulders resting on the bench or ball. Your feet should be flat on the floor.

Lift Your Legs: Straighten your legs and lift them up towards the ceiling. Imagine you're trying to touch the ceiling with your toes. Keep your core muscles tight – this helps with balance and works your stomach muscles too.

Raise Your Hips: As you lift your legs, push your hips upwards. Try to make your body form a straight line from your shoulders to your knees. This is the hardest part, so take your time.

Squeeze at the Top: Hold the position for a second or two at the top of the movement. Squeeze your buttock muscles tightly. This is where you feel the exercise working.

Slowly Lower Down: Slowly lower your legs and hips back down to the starting position. Control the movement – don't just let them drop.

Repeat: Do this several times. Start with a number you can easily manage, and gradually increase as you get stronger. Remember to breathe throughout the exercise!

Important Tip: Focus on doing the exercise slowly and correctly. It's better to do fewer repetitions with good form than many repetitions with poor form. This will help you avoid injuries and get better results.

Seated Leg Raises: This exercise is easy to do and works your hip flexors and quads (front thigh muscles). It also helps strengthen your core. Because you do it sitting down, it's good for beginners or people recovering from injuries.

Hanging Straight Leg Raises: This is a harder exercise that mainly works your stomach muscles (rectus abdominis) and hip flexors. You need a pull-up bar. It's a good way to build core strength and grip strength.

Vertical Leg Raises: This exercise uses parallel bars and focuses on your lower stomach muscles and hip flexors. It's a more active movement than the incline leg hip raise, making it great for improving core strength and how flexible you are.

Each of these exercises has its own advantages. Try them all to find which one you like best and fits into your workout plan!

Hanging Straight Leg Hip Raise: Hang from a pull-up bar and lift your legs straight up. This is harder and works your core and hip muscles more. It also makes your grip stronger.

Bent Knee Hip Raise: Keep your knees bent when you lift your hips. This is easier on your back and good for beginners to build strength.

Lying Leg Raises: Lie on your back and lift your legs towards the ceiling. This mainly works your lower stomach muscles.

Each variation has its own advantages. Some make your core stronger, some improve how flexible you are, and some work different muscles better.

Try the different exercises to see which one you like best and helps you reach your fitness goals.

Engage Your Core: Before you lift, tighten your stomach muscles. This protects your lower back and makes the exercise more effective. Think about pulling your belly button towards your spine.

Full Range of Motion: Don't just lift your hips a little. Lower your hips all the way down until you feel a stretch, then raise them as high as you comfortably can. This works your glutes better.

Control Your Movement: Don't rush! Slowly lift your hips, pause at the top, and slowly lower them. Focus on feeling your muscles work. This is better than doing many reps quickly.

This exercise is really good for making your core (the muscles in your middle) and glutes (your butt muscles) stronger.

How to do it correctly:

* Lie on your back on an incline bench (or a slightly raised surface). Your shoulders should be on the bench, and your feet should be flat on the floor.

* Bend your knees and keep your feet flat on the floor. Your knees should be roughly at a 90-degree angle.

* Tighten your core muscles and squeeze your glutes. Imagine you're trying to flatten your lower back against the bench.

* Slowly lift your hips off the bench, keeping your body in a straight line from your shoulders to your knees. Don't arch your back excessively.

* Hold at the top for a second, feeling the work in your glutes and core.

* Slowly lower your hips back down to the bench, controlling the movement.

Common Mistakes to Avoid:

* Don't arch your back too much – this can hurt your lower back. Keep your core engaged to protect it.

* Don't use momentum to lift your hips – the movement should be controlled and deliberate, using your muscles.

* Don't lift your hips too high – focus on a smooth, controlled lift to the point where your body forms a straight line.

* Make sure your feet are flat on the floor – this provides stability and helps you engage the right muscles.

Start today and you'll feel the difference in your strength and body!