Leg lifts with a twist

Core Bodyweight

About this exercise

"Leg lifts with a twist" targets the Core muscle group, suitable for beginners. The main load falls on: Abs, Obliques. Equipment needed: Bodyweight.

Description

An exercise to strengthen the abdominal muscles, especially the oblique abdominal muscles and the lower body. During leg lifting, the pelvis or body is rotated to the side, which increases the load on the core muscles, improves coordination, stability and control of movements.

Instructions

Starting position: Lie on your back, straighten your legs and connect them. Place your arms along your body or spread them apart for stability. Press your lower back to the floor. Tighten your abdominal muscles and slightly twist your pelvis. Accomplishment: Lift your straight legs up to about a 90° angle. At the top, slowly lower your legs to one side, rotating your pelvis. Keep your shoulders and upper back off the floor. Bring your feet back to the center position. Repeat the movement in the opposite direction. Alternate sides, keeping the movement smooth and controlled.

Muscles worked

Primary

Abs

Obliques

Secondary

Quadriceps

Hamstrings

Inner Thighs

Outer Thighs

Warnings

Lift your shoulders off the floor. Throwing your legs to the side due to inertia. Strongly bend the lower back. Lowering your legs too low, losing control. ❌ Perform the movement only with the legs without turning the pelvis.