The Body Sculpting Bible for Women (109 page)

Keeping the tension on your lower abdominal muscles, return to the start position.

Repeat the movement until you have completed your set.

Lying Leg Raise

Leg raises are a great lower abdominal exercise. It is not enough though to simply lift the legs off of the floor. Doing so can hurt the lower back and will do nothing for improving your lower abdominal muscles. You must focus and feel the abdominal muscles actually working while you raise your legs up. When you are ready for the next step, WATCH OUT! The advanced version of the leg raise will not only blow your minds, but will blast your abdominal results into the stratosphere!

VARIATION:
There are a few variations on this exercise. Try lying leg raise on the ball, where you lie on a ball, holding onto a rack with your arms extended behind you, and raise your legs up and down. There is also the hanging leg raise, which requires an overhead bar. You will be hanging with your arms fully extended, using either wide or medium grip, and then raising and lowering your legs.

PROPER ALIGNMENT

Lay flat on the floor with your legs straight and flat on the floor as well.

Put your hands face down underneath your buttocks, with fingertips facing each other. Your ring finger and pinky finger will most likely sit between the insertion point of your buttocks and hamstrings. This is a preventative measure against lower back injury.

You will also put a very slight bend in the knees for the same reason.

TECHNIQUE AND FORM

Begin by lifting your legs about five inches off the ground and holding. This is for preparation.

Lift your legs straight up until they are perpendicular to the ground.

Make sure you are focused on the abdominal muscles working while you move the legs up.

When you reach the vertical point, squeeze the abs as hard as you can and hold momentarily.

Slowly return the legs to the bottom position but remember to stop five inches from the floor. From here you will once again lift the legs up.

ADVANCED VERSION

This time, when your legs reach the perpendicular position, holding the vertical position, lift your buttocks off of your hands and reach your feet into the air as if you are trying to put footprints on the ceiling. This little movement will greatly enhance the stimulation of the lower abdominal section. It is like doing an instant super-set and is sure to be one of your favorites.