Leg Raises: A Core Workout Essential

I’m a fan of home workouts, and there are very few exercises I’ve not tried, so you shouldn’t take it lightly when I say that leg raises are among my favorite plank alternatives. As I navigate my fitness journey, I’ve found that good core strength has become increasingly important, especially after having children and with perimenopause on the horizon. A quick poll of my friends confirmed that many of us share this drive to improve core strength for healthy aging.

While it’s true that a plank is one of the top core exercises to do at home, it doesn’t hurt to have alternatives that work just as hard but feel a little easier. For me, leg raises serve as the ideal exercise to target core muscles, hip flexors, and boost full-body stability.

What Are Leg Raises?

Leg raises are a classic core-strengthening move. You lift your legs—either one at a time or both together—away from the floor while keeping your torso still. According to Rebecca Dadoun, founder of Pilates Prescription, leg raises effectively target the lower abdominals, hip flexors, and deepen core control while building spinal stability.

The key to this exercise is performing it slowly and with control rather than using momentum. Beginners can start with single-leg raises to build strength gradually.

How to Do Leg Raises

You can perform leg raises on a reformer Pilates bed, but a simple yoga mat on the floor works just as well. Here’s how to do them correctly:

1. Starting Position: Lie flat on your back on your mat with your legs extended and arms by your sides.
2. Engage Your Core: Press your lower back into the floor to eliminate any gap and bring your shoulders slightly off the mat. If needed, place your hands behind your head for comfort.
3. Lift Your Legs: Keeping your legs straight and together, slowly lift them toward the ceiling until they reach a 90-degree angle with your torso.
4. Lower Back Down Slowly: Take three seconds (or longer) to lower your legs back down until they hover just above the floor. Maintain tension in your core throughout.
5. Repeat: Aim for 10 repetitions, ensuring controlled movement and consistent core engagement.

If you want to make your abs work harder, you can lower your legs closer to the mat and hold them there for a couple of counts before raising them again.

What Are the Benefits of Leg Raises?

Leg raises offer numerous benefits that can enhance your overall fitness:

• Improves Core Strength: Leg raises are often included in Pilates abs workouts as they effectively strengthen the deep muscles that support posture and balance.

• Strengthens Your Back: This exercise can improve pelvic control and spinal stability, helping to reduce back pain and prevent injuries.

• Supports Hip Mobility: Leg raises enhance the range of motion in the hips while also building strength to keep them stable.

• Calms Your Nervous System: Staying focused and steadying your breathing during leg raises can provide an additional calming effect.

• Makes Real-Life Activities Easier: A strong core simplifies everyday tasks like walking, running, climbing stairs, and lifting objects.

• Targets Lower Abdominals: This exercise is particularly effective in strengthening the lower abdominal muscles, often neglected by regular crunches or sit-ups.

• Easily Adaptable: Leg raises can be modified for all fitness levels and can incorporate added resistance.

How to Make Leg Raises Harder

Once you’ve mastered the straight leg raise, consider adding more intensity:

• Add Resistance: Use ankle weights or hold a small medicine ball between your feet to increase the load on your abs and hip flexors.

• Modify Your Position: Lift the legs closer toward your body to engage the lower abdominals deeply. This slight posterior pelvic tilt can challenge your core stability.

Alternative Exercises to Leg Raises

If you’re looking to diversify your workout routine, consider these alternatives:

Hanging Leg Raise

This variation removes floor support, forcing you to work against gravity. Hanging from a bar or pull-up bar activates your back muscles and improves grip strength.

Side-Lying Leg Raise

This exercise works your core and glutes while improving hip motion. Lie on one side, extend your legs, and raise your top leg without straining your lower back.

Weighted Leg Raise

Adding ankle weights or squeezing a small medicine ball between your feet increases the load, making the exercise more challenging. Holding a dumbbell between your feet or using a foam roller under your pelvis also intensifies the movement.

Why Can’t I Keep My Legs Straight Doing Leg Raises?

Many people encounter difficulty keeping their legs straight during leg raises, which can be frustrating. Potential reasons include tight hamstrings or weak hip flexors. Tight hamstrings can limit the range of motion, making it challenging to extend the legs fully, while prolonged sitting can tighten your hip muscles.

To address these issues, incorporate hamstring stretches and hip flexor exercises into your routine. As with all types of exercise, start with what feels comfortable and advance as you gain strength and confidence.

Leg raises are a powerhouse exercise, and once you master them, they will not only elevate your fitness routine but also enhance your daily life.