Play Lift Hold
The Leg Lift Hold is a static exercise that focuses on strengthening the core muscles, especially the lower abs and hip flexors. This exercise improves stability, balance and muscular endurance, making it ideal for those looking to build a stronger core.
Correct Execution of the Leg Lift Hold
Follow these steps to perform the exercise correctly:
- Lie flat on your back with your legs stretched out and your arms at your sides.
- Place hands under buttocks for extra lumbar support if needed.
- Engages the core muscles by pulling the navel in towards the spine.
- Lift both legs approximately 15-20 cm above the floor and keep them stretched.
- Hold this position for the desired amount of time while maintaining a stable core and controlled breathing.
- Slowly lower your legs back to the floor to finish the exercise.
Common Mistakes to Avoid
To get the most out of the exercise, avoid the following mistakes:
- Raise the lower back off the floor: Make sure the lower back remains in contact with the floor to avoid unnecessary strain and ensure proper muscle activation.
- Excessively high leg lifts: Do not lift the legs too high, as this reduces the load on the core muscles.
- Improper breathing: Remember to breathe regularly and avoid holding your breath during the exercise.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Bend the knees slightly during the exercise to reduce the strain on the core muscles.
- Advanced: Add ankle weights to increase resistance and further challenge the muscles.
Number of Repetitions and Sets
Hold the position for 20-30 seconds for beginners and up to 60 seconds for more advanced practitioners. Perform 2-3 sets with adequate rest between each set.
Breathing
Inhale deeply before lifting your legs and exhale slowly as you hold the position. Controlled breathing helps to maintain the rhythm and stability of the exercise.
Video Demonstration
Watch this video for a visual guide to properly performing the Leg Lift Hold: