Leg raises are a type of exercise that is used for a variety of reasons.They are a great way to stretch muscles and ligaments for added flexibility, and they are also great for strengthening the side muscles of your hips and thighs. There are many benefits that come from doing leg raises, and they are a simple exercise you can perform at home.
Let’s take a look at some people that should do leg raises, and why they are helpful, as well as some different forms of leg raise exercises that can be done.
1. Leg Raises are great for Senior Citizens: Strengthening the side muscles of your hips and thighs is important for good balance, and many senior citizens struggle to maintain good balance as they age. The problem with that is their bones are often less dense, and so when they lose balance and fall they run the risk of serious injury, such as broken hips etc. So, exercises that increase balance are a great way to protect against this problem.
2. Leg Raises are great for Athletes: in general strengthening muscles is going to improve athletic activity, but increasing balance is also very important. Not just gymnasts benefit from increased balance and leg, hip, and thigh strength. A football player needs balance as they struggle against tackles, and to complete plays. Basketball players need balance as they maneuver the ball across the court. Runners benefit from great hip and thigh strength, as well as balance. In general exercises like leg raises are important to athletes.
3. Leg Raises are great for Everyone: Anyone who is looking to be fit, or who does exercises of any type can benefit from stronger hip and thigh muscles and great balance. Leg raises are a convenient, free, and easy way to increase your overall muscle strength, physical fitness, and health. So why not try them out?
So how do you do leg raises?
There are a few different methods for doing leg raises, both effective, and simple.
First, do the following 10 steps for stronger hip and thigh muscles and better balance:
1. Stand straight, directly behind a table or chair, feet slightly apart (no more than shoulder width apart).
2. Hold on to the table or chair for balance.
3. Slowly lift one leg to the side. You will want to lift it about 6 to 12 inches out to the side.
4. While lifting your leg, and throughout the exercise, keep your back and both legs straight.
5. It is important that you don’t point your toes downward; keep them facing forward during this exercise. Hold this position.
6. Slowly lower leg, use your muscles to bring it down, not gravity, maintain control. Repeat with other leg.
7. Keep back and knees straight throughout entire exercise.
8. Alternate legs until you repeat exercise 8 to 15 times with each leg.
9. Rest. Do another set of 8 to 15 alternating repetitions.
10. Do this exercise each day, or at least every other day.
Another way to do leg raises is to sit on an incline board, and place weight between ankles, or use no weight, then lie on your side on the incline board with torso elevated. Grasp feet hooks or sides of board for support. Once in this position, raise legs by flexing hips and knees until thighs are just past perpendicular to torso. Return until hips and knees are extended. Repeat several times.
You an add some variation to this exercise, for example, this exercise can be performed without added weight until more resistance is needed, and you can increase the amount of weight as your need for increased resistance rises. You can also elevate the incline to increase resistance. Or to increase intensity knees may be kept extended throughout the leg raise.
This form of leg raises takes some equipment, and for many is not a whole lot more effective than the above method. So do what works best for you. However, should you find increased resistance is needed, the second option is best.