Lying Knee Raise
Strengthen your core with Lying Knee Raises! This exercise targets your abs and improves stability. Follow our guide for proper form and results.
Muscle Groups
Primary
Secondary
Instructions
Lying Knee Raise
Positioning
1. Starting Position: Lie flat on your back on an exercise mat or a comfortable surface. Ensure your legs are fully extended together and your arms are resting alongside your body, palms facing down for support.
2. Body Alignment: Keep your head neutral with your spine aligned. Engage your core to stabilize your torso throughout the movement.
Movement
3. Knee Raise:
- Slowly bend your knees and lift your legs off the ground.
- Bring your knees towards your chest until they form a 90-degree angle.
- Make sure to keep your feet flexed and together.
4. Lowering the Legs:
- Gently lower your legs back down to the starting position, keeping them controlled. Do not let your feet touch the ground for added tension.
5. Repetitions:
- Repeat the knee raise for 10-15 repetitions, or as per your fitness level.
- Focus on breathing steadily — inhale as you lower your legs, and exhale as you lift them.
Tips
- Make sure to engage your core throughout the exercise to protect your lower back.
- Avoid jerky movements; maintain a slow and controlled pace for better results.
- If you find this exercise challenging, you can modify it by only raising your legs to a height that feels comfortable for you.