This exercise consists of lying on your back and lifting both legs at the same time, alternating legs while keeping the other leg straight and on the floor. It works the lower abdominal muscles and helps to improve trunk stability.
Step by step guide:
- Start by lying flat on your back with your legs straight out in front of you.
- Keep your right leg straight and slowly lower your left leg towards the ground, but do not let it touch the ground.
- Immediately raise your left leg back up while lowering your right leg.
- Continue alternating between the two legs, keeping your core engaged and controlling the movement throughout.
- Perform repetitions on each leg, alternating continuously.
Tips
Keep your core tight throughout the exercise to protect your lower back. Avoid arching your back as you lift your legs. Perform the movement slowly and with control to maximise the effectiveness of the exercise.
Benefits
Strengthens the lower abdominal muscles and improves core stability. It can also help increase flexibility and strength in the hips and thighs. This exercise is useful for toning the abdominal area and improving posture.
Prevention
It is important not to force the range of motion, especially if you feel tension in your lower back. If you experience pain, stop the exercise and reassess your technique. Keep your lower back pressed against the floor at all times to avoid injury.
