TRX Lying Leg Raise

1. Setup: Attach suspension straps to a secure high anchor point and lay down on the floor beneath them. Adjust the straps so the handles hang down within reach of your ankles when lying down.

2. Start Position: Lie on your back with your hands by your sides, palms down, or placed under the natural arch in your lower back for support. Place your heels into the suspension strap handles.

3. Movement: Engage your core and slowly raise your legs up, keeping them as straight as possible, towards the anchor point of the straps. Keep the movement controlled and avoid using momentum. Raise your legs until they are at least perpendicular to the floor, or as far as your flexibility allows without lifting your hips off the ground. Pause briefly at the top of the movement if desired.

4. Return: Slowly lower your legs back down to the starting position in a controlled manner.

5. Repetition: Complete the desired number of repetitions, keeping movements smooth and controlled throughout the set.

6. Tips: Focus on using your lower abdominal muscles to raise and lower your legs rather than momentum or swinging. Avoid arching your back excessively; maintain a slight natural curve in the lumbar spine. To increase the challenge, you can add a pause at the top or increase the number of repetitions or sets. Always ensure the suspension straps and anchor point are secure before beginning the exercise to prevent injury. Remember to breathe steadily throughout the exercise, exhaling as you lift your legs and inhaling as you return to the starting position. Adjust the exercise to accommodate your fitness level and avoid any movements that cause discomfort or pain.

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