Lying Hip Knee Raise
Strengthen your core & lower abs! This exercise targets your abs and hip flexors for a stronger, more stable core.
Muscle Groups
Primary
Secondary
Instructions
Lying Hip Knee Raise
Positioning
1. Lie flat on your back on a comfortable surface, such as a mat or carpet.
2. Keep your arms at your sides or place them under your lower back for support.
3. Extend your legs straight out in front of you, keeping them together.
4. Engage your core by tightening your abdominal muscles.
Movement
1. Raise your legs: Slowly lift your legs off the ground, keeping them straight. Raise them until they form a 90-degree angle with your torso.
2. Bend your knees: From the raised position, bend your knees and draw them toward your chest. Your hips should lift slightly off the ground.
3. Return to starting position: Extend your legs back to the straight position without letting them touch the ground. This completes one rep.
4. Repeat: Perform 10-15 repetitions, focusing on slow, controlled movements.
Tips
- Keep your back flat against the mat throughout the exercise to avoid strain.
- Remember to breathe: exhale while raising your legs and inhale as you lower them.
- Start slowly and increase reps as you become more comfortable with the movement.