Lying Flat Hip Raise
Strengthen your core with Lying Flat Hip Raises! This exercise isolates lower abs for a targeted, effective workout.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by lying flat on your back on a bench or a mat, with your legs extended straight up towards the ceiling. Place your hands either by your sides for stability or gently behind your head if you need extra support for your neck.
2. Engage your core muscles to keep your lower back pressed into the bench or floor.
3. Keeping your legs straight and together, exhale and use your lower abs to lift your hips slightly off the bench or floor.
4. The movement should be controlled and small, focusing on using the lower abdominal muscles rather than swinging the legs to raise the hips.
5. Pause at the top of the motion for a moment.
6. Inhale as you slowly lower your hips back down to the starting position without allowing your lower back to arch away from the bench or floor.
7. Repeat the movement for the desired number of repetitions and sets.
Remember to perform the exercise with controlled and slow movements, avoiding any jerky motions or using momentum to lift the hips.
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