It works your stomach muscles (abs), hip muscles, and lower back muscles.

This helps you have a stronger core, which is important for balance and stability.

It's good for athletes because it improves their overall strength and how well they move.

It also helps with how your body looks, making your stomach area more toned.

Adding this exercise to your workout will make your abs stronger.

It also helps you do other exercises and everyday activities better.

Because it uses your own body weight, you can start slowly and add weights as you get stronger.

It strengthens your core muscles (like your abs). Stronger core muscles help with balance and make everyday activities easier.

This exercise makes your hip flexors stronger. Hip flexors are important for movements like running and jumping. Stronger hip flexors can improve your performance in sports and other activities.

Doing this exercise helps improve your balance and stability. This means you'll be less likely to fall and will have better posture.

Adding weights makes your muscles grow bigger and stronger (this is called muscle hypertrophy). This can give you a more toned and defined look.

Add weight (optional): Once you're comfortable with the basic exercise, you can add ankle weights or hold a dumbbell between your feet to make it harder. Start with a light weight and increase gradually.

Engage your core muscles: Before you start lifting, tighten your stomach muscles. This helps protect your back and makes the exercise more effective. Imagine pulling your belly button towards your spine.

Raise your legs slowly: Breathe in as you lift your legs upwards. Keep your legs straight or slightly bent at the knees – whatever feels most comfortable. Aim to bring your legs as close to your chest as possible without jerking or swinging.

Pause at the top: Hold the position for a second or two. You should feel your abdominal muscles working hard. This pause helps build strength and control.

Lower your legs slowly: Breathe out as you lower your legs back down to the starting position. Control the movement; don't let your legs drop.

Repeat the exercise: Do 8 to 12 repetitions (reps) in a set. Try to do 3 to 4 sets in total, resting for a short time between each set.

Focus on controlled movements: Avoid swinging your legs or using momentum to lift them. Slow and controlled movements are key to working your core muscles properly and preventing injuries.

Listen to your body: If you feel any pain, stop the exercise immediately. Don't push yourself too hard, especially when starting.

Hanging Straight Leg Raises: This exercise is like the weighted version, but without weights. Keeping your legs straight as you lift them helps build strength and flexibility in your core and hip muscles. It's great for improving control.

Incline Leg Hip Raises: This exercise uses a bench or incline to lift your legs. This changes the angle, making your glutes and abs work harder. It's a good way to build strength and flexibility in a different way than hanging leg raises.

Seated Leg Raises: This one is easy to do, even if you're just starting out. You sit down and lift your legs. This focuses on your hip flexors and quads, and is helpful for core stability and recovery.

Flutter Kicks: This is a more active exercise where you kick your legs up and down quickly. It helps build endurance and stability in your core and hip flexors. It's a different way to work the same muscles.

These exercises all work similar muscles, but they use different movements. This helps prevent boredom and makes sure you work all your muscles evenly. Try them all to see what you like best!

Hanging Straight Leg Hip Raise: You hang from a bar and lift your legs straight up. This is great for core strength and flexibility. It really tests your balance and control.

Incline Leg Hip Raise: You do hip raises on an angled surface (like a bench). This works your stomach muscles and glutes (butt muscles) and improves hip flexibility. It's good for many fitness levels.

Lying Leg Hip Raise: You lie on your back and lift your legs. This strengthens your butt, hamstrings (back of thighs), and core. It's a good way to build lower body strength and stability.

Variety is Key: Trying different exercises keeps your workouts interesting and helps you build strength in different ways. Experiment to find what you like best!

Avoid Swinging Your Legs: Keep your leg movements slow and controlled. Swinging uses momentum instead of your core muscles, making the exercise less effective for building strength.

Don't Use Momentum: Lift your legs using your abdominal muscles, not by swinging or jerking. Relying on momentum puts extra strain on your lower back, increasing your risk of injury.

Maintain Good Posture: Keep your shoulders relaxed and down. Avoid shrugging your shoulders up towards your ears. This helps prevent neck and shoulder strain and ensures proper core engagement.

Pause at the Top: Hold the position briefly at the top of the movement. This pause allows you to fully feel the contraction in your core muscles, maximizing the exercise's benefits and building strength more effectively.

Focus on Proper Form: Concentrate on using your core muscles to lift your legs. Good form ensures you target the right muscles and avoid injury. If you're unsure about your form, ask a trainer for guidance.

It helps build strong core muscles, which are important for balance and stability.

Proper form is key to avoid injuries and get the most benefit from the exercise.

Start without weights to learn the correct movement. Focus on slowly raising and lowering your legs, keeping your core tight and your body straight.

Common mistakes include swinging your legs or arching your back. Pay close attention to your body to avoid these.

Once you've mastered the exercise without weights, you can gradually add weight to make it harder. This could be ankle weights or resistance bands.

Listen to your body. Stop if you feel any pain.

Consistent practice is important for seeing results. Aim for regular workouts to build core strength.