Leg Lifts
Stronger core. Better control. Stronger you.
A simple but effective move for a stronger core and lower body. Great for building lower abs strength, core stability, and hip flexor control. Leg lifts are a bodyweight exercise that targets the lower abdominal muscles by lifting your legs while keeping your core tight and lower back controlled.
Benefits
- Strengthens lower abs
- Improves core stability and control
- Enhances hip flexor strength
- Supports better posture
- Helps prevent lower back pain
- Great for all fitness levels
Muscles worked
Step by step
Start
Lie on your back with your legs straight and together. Place your hands under your hips or beside your body for support. Engage your core.
Lift
Keeping your legs straight, slowly lift them up toward the ceiling until they are perpendicular to the floor.
Lower
Slowly lower your legs down without letting them touch the floor. Keep your core tight and your lower back pressed down.
Hold
Pause just above the floor and hold for a moment while keeping your abs engaged and your back steady.
Return
Slowly lift your legs back up to the starting position. Repeat for the desired number of reps.
Common mistakes to avoid
- Arching your back
- Using momentum
- Dropping legs too low
- Bending knees
When to do it
- Core focused days
- Lower body workouts
- Full body sessions
- At home or the gym
- Anytime you want a stronger core
How much, how often
| Level | Reps | Sets | Rest |
|---|---|---|---|
| Beginner | 8–12 | 2–3 | 30–45 sec |
| Intermediate | 12–20 | 3–4 | 30–45 sec |
| Advanced | 20–30 | 4–5 | 30–60 sec |
Increase reps as you get stronger. Focus on control, not speed.
Tips for best results
- Keep your lower back pressed into the floor
- Engage your core the entire time
- Move slowly — don't use momentum
- Keep your legs straight but not locked
- Breathe out as you lift, breathe in as you lower
- Be consistent and patient