Improves stability: This exercise helps you become more stable and balanced, making everyday movements easier.

Better posture: A stronger core leads to better posture. You'll stand and sit straighter.

Increased muscle tone: Regularly doing this exercise will make your stomach muscles firmer and more toned.

Suitable for all fitness levels: Whether you're just starting to exercise or are already fit, this exercise can be adapted to your abilities.

Easy to learn and do: The Lying Leg Raise and Hold is a simple exercise that's easy to master, even for beginners.

Works well with other exercises: It's a fantastic addition to any workout routine that focuses on core strength and overall fitness.

It makes your core muscles stronger, especially your lower abs. This helps give you a flatter stomach and improves your overall abdominal strength.

Doing this exercise regularly helps you balance better. Improved balance is important for everyday activities and prevents falls.

It increases flexibility in your hips and hamstrings. This means you can move more easily and are less likely to get injured.

Stronger core muscles help you stand and sit up straighter. Good posture reduces back pain and makes you look better.

This exercise is easy to learn and can be done almost anywhere, making it perfect for busy schedules.

Tighten your tummy muscles: Pull your belly button in towards your spine. This helps protect your back and makes the exercise work your core muscles better. Think about keeping your tummy firm throughout the whole movement.

Lift your legs: Slowly raise your legs up towards the ceiling. Keep your legs straight. Try to get them about as high as a right angle (like the corner of a square). Go slowly and steadily to avoid injury.

Hold it there: Pause at the top for a short time. Keep your tummy muscles tight. This is the hardest part, but it really strengthens your core. Try to hold it for a few seconds, and build up to longer holds as you get stronger.

Slowly lower your legs: Bring your legs back down to the starting position. Don't let your legs touch the floor completely between repetitions. This keeps your core engaged throughout the whole exercise.

Repeat: Do this as many times as you planned. Listen to your body; if it starts to feel too hard, stop and rest. Remember, consistency is key, not pushing yourself too hard.

Important tip: Keep your lower back flat against the mat the whole time. This helps prevent back pain. If your lower back starts to arch, you might be lifting your legs too high or not engaging your core enough. Try to lower your legs slightly or focus more on your core muscles.

Seated Leg Raises: This exercise is done while sitting in a chair or on a bench. It works your hip muscles (hip flexors) and the front of your thighs (quadriceps), and also helps strengthen your core. It's a great choice if getting down on the floor is difficult.

Flutter Kicks: These are like kicking your legs up and down while lying on your back. It's a faster-paced exercise that works your lower stomach muscles (lower abs) and hip flexors. Because it's more active, it also gets your heart rate up, giving you a bit of a cardio workout at the same time.

Bent-Leg Half Wipers: This exercise focuses on the muscles on the sides of your waist (obliques) and your lower abs. You lie on your back and move your legs from side to side, keeping your upper body still. This helps make your core stronger and more flexible.

Each of these exercises works similar muscles to lying leg raises, but in different ways. Try them out and find what you like best!

The Lying Leg Raise Hold is great for your lower abs. It helps make your stomach muscles stronger.

Try regular Lying Leg Raises: Lie on your back and lift your legs straight up. Focus on using your stomach muscles to lift, not your legs.

Make it harder: Do lying leg raises on a bench or incline for a tougher workout.

For a full-body workout, try Lying Leg Hip Raises: Lift your legs and hips off the floor at the same time. This also works your glutes (butt muscles) and hamstrings (back of your thighs).

If lying down is hard, try Seated Leg Raises: Sit down and lift your legs. This works different muscles, like the ones in your hips and the front of your thighs.

Each exercise has benefits: Better core strength, more flexibility, and stronger muscles overall.

Mix up your workouts! Doing different leg raises keeps things interesting and helps you get stronger.

Find what works best for you and have fun!

Slowly raise your legs together towards the ceiling. Keep your legs straight and your core engaged. Imagine you're trying to pull your belly button towards your spine.

As you raise your legs, breathe normally. Don't hold your breath, this makes the exercise harder and less effective. Inhale as you start the lift, exhale as you hold at the top, and inhale again as you lower.

Keep your lower back pressed to the floor throughout the exercise. If you feel your lower back arching, lower your legs slightly until you can maintain contact with the floor. This prevents back pain and makes sure you're using the right muscles.

Hold your legs at the top for a few seconds. This builds strength and endurance in your core muscles. The length of time you hold will depend on your fitness level.

Slowly lower your legs back to the starting position. Control the movement and avoid letting your legs drop quickly. This helps prevent injury.

Repeat the exercise for the recommended number of repetitions. Listen to your body and stop if you feel any pain.

It helps strengthen your abdominal muscles, which are important for your posture and everyday movements.

Improved flexibility means you'll be less likely to get hurt during exercise or other activities.

To do it correctly, lie on your back with your knees slightly bent and your feet flat on the floor.

Slowly lift your legs up towards the ceiling, keeping them straight or slightly bent at the knees. Avoid jerking or using momentum.

Hold your legs in the raised position for a few seconds, focusing on keeping your core engaged (your belly muscles tight).

Slowly lower your legs back down to the starting position.

Repeat this several times. Start with a number you can comfortably manage and gradually increase as you get stronger.

Remember to breathe normally throughout the exercise. Holding your breath can strain your body.

Common mistakes include arching your back (which puts stress on your spine) and using momentum to lift your legs instead of your core muscles.

If you feel any pain, stop immediately and check your form. You may need to adjust your technique or take a break.

Add this exercise to your regular workout routine for best results. Consistency is key!

Listen to your body. If you're new to exercise, start slowly and gradually increase the difficulty.