Directory method 1: do straight leg lifting 1, lie flat on the floor with your legs flat and slightly apart. 2. Bend your knees and lift your legs. 3. Keep your legs as straight as possible and point your feet to the ceiling. 4. Put your legs down slowly. If you think this action is too easy, then slow down. 6. Repeat three groups of leg lifts, each group 10-20 times. Method 2: Use the fitness ball 1 to lift your legs and lie flat on the floor. 2. Hold the fitness ball with your feet and lift your legs. 3. Put your legs down and try to be slow. 4. Do 3 groups of leg lifts with fitness balls, 5- 10 times in each group. 5. increase the difficulty. Method 3: Do the leg lifting action 1, and grab the horizontal bar with both arms. 2. Lift your legs, perpendicular to your body. 3. Put your legs down slowly. 4. Repeat 3 groups, each group 10 times. 5, if necessary, can reduce the difficulty. Method 4: Lift your legs 1, lie on your side, bend your arms and put your head in your hands. 2. Lift your thighs as slowly as possible. 3. Lower your legs gently. 4. Do 15 times on one side and repeat on the other. Leg lifting is the best way to exercise abdominal muscles and legs. There are several kinds of leg lifts, depending on your physical condition and the intensity of exercise you want. If you want to know how to do leg lifts to make your muscles clearer and your body stronger, then continue reading.

Method 1: Do straight leg lift.

1, lie flat on the floor with your legs flat and slightly apart. Put your hands on your sides, palms down and stick to the ground. Putting a yoga mat under your body can help you and make your body feel more comfortable.

If you feel back pain sometimes, you can roll up the towel and put it in the gap between your back and the ground, just above your hips.

Lying on the fitness bench can improve the range of activities and lift your legs higher and lower.

2. Bend your knees and lift your legs. The calf is parallel to the floor and the thigh is vertical to the floor. When doing this, always keep your toes up and pay attention to your abdomen. The thighs are perpendicular to the body and the calves are parallel to the body. Be sure to tuck in your abdomen and keep your back close to the floor without leaving any gaps. This helps to exercise abdominal muscles and protect the spine.

Face and eyes always face the ceiling, clumsily look at your legs to avoid neck pain. If you feel your head and neck moving forward too much, lift your chin a little.

3. Keep your legs as straight as possible and point your feet to the ceiling. Always keep your toes up and lift your feet as slowly as possible. Pay attention to the fact that your back can't leave the floor, otherwise you will get hurt and can't achieve good exercise effect. If you can easily finish the second step on your back, skip the second step and make the exercise more difficult. Don't bend your legs, just lift them to the ceiling.

4. Put your legs down slowly. Keep your legs as low as possible and your back close to the floor. Feet down, about 2.5 cm from the ground. Don't lower your legs by gravity, control your movements by yourself. When you put down your legs, keep your arms in place and support yourself with the strength of your arms. To achieve the best exercise effect, don't let your feet touch the floor.

Keeping your back close to the floor can exercise your abdomen and protect your spine. The closer your feet are to the floor, the harder it is to do this action, so try to lower your feet and not arch your back. If you feel that you are arching away, don't put your legs too low. When the abdominal muscles become stronger, you can lower your feet close to the floor with the correct posture.

Don't forget to breathe normally! Many people are stunned when doing this action.

If you think this action is too easy, then slow down. If you want to increase the difficulty of exercise, you can count to 10 when your legs are straight up, and then count to 10 when your legs are lowered. This can exercise abdominal muscles more and is more challenging. The more difficult challenge is to raise the foot for 20% duration 1 sec, then raise it for 20% duration 1 sec, and so on until the foot is raised to the highest level. You can put your feet down in the same way.

6. Repeat three groups of leg lifts, each group 10-20 times. Practice 3 groups from each group 10, and gradually reach 20 times in each group.

Method 2: Use fitness balls to lift legs.

1. Lie flat on the floor. Lie flat with your arms at your sides and your legs straight. It will be more comfortable to put a yoga mat under your body.

2. Hold the fitness ball with your feet and lift your legs. Adding a fitness ball during exercise will increase some resistance and be more challenging. Hold the fitness ball tightly between your feet, then lift your legs at right angles to your upper body. This adds a certain weight to the vertical leg lift.

3. Put your legs down and try to be slow. The slower you put your legs, the greater the gravity you have to overcome, and the more you have to control them with muscle strength. Although this is more laborious than ordinary leg lifting, it is an excellent method if you want to practice your abdominal muscles well.

4. Do 3 groups of leg lifts with fitness balls, 5- 10 times in each group. Because the movements are difficult, you can do less at first until you feel you can do more. Use fitness balls to gradually develop into three groups, each group 10-20 times.

5. increase the difficulty. If you like this sport, you can hold the fitness ball with your feet and lift it, while raising your arms close to the ball. Raise your arms and legs at the same time so that you can grasp the fitness ball with both hands, and then move your hands behind your head. Raise your arms and legs at the same time again and exchange the ball between your hands and feet.

Hold the fitness ball with your feet, put it on the floor, lift it again and hand it to your hand. This complicated leg lifting action can exercise abdominal muscles and arms, creating a burning sensation like a fire.

Method 3: do the lifting action of hanging legs.

1, grab the horizontal bar with both arms. Hands and arms open, slightly wider than shoulders. Hold fast to the horizontal bar and look straight ahead to avoid spraining your neck. Relax naturally, keep your balance and put your feet together. Hold it with both hands, fingertips facing outward. If you exercise in the gym, some horizontal bars will have a pair of handles for both hands to hold.

2. Lift your legs, perpendicular to your body. When you lift your legs, your toes are always up. At first, you may not be able to lift your legs to the height you want. Keep your back straight, don't bend over and don't roll your legs inward.

3. Put your legs down slowly. Once the leg reaches the highest point, you will feel the core muscles burning slowly. Gently lower your legs. When you put your legs down, try to slow down. The slower you are, the more you can exercise your muscles. Lower your legs as slowly as possible, so that when you exercise, your legs will not fall down because of inertia.

4. Repeat 3 groups, each group 10 times. If you feel effortless, you can increase it to 20 times in each group. People with back problems can adjust their leg hanging behavior. When the body is lying flat and doing this change exercise, it will not bring the same pressure to the back.

5, if necessary, can reduce the difficulty. If the above leg lifts are too challenging, you can bend your knees and lift your legs instead. You can bend your knees, put your legs together, and raise your knees as high as possible until you are close to your chest. Then, lower your legs and do it again. This kind of exercise is not strong for abdominal muscles.

Method 4: Side leg lift

1. Lie on your side, bend your arms and put your head in your hands. After lying on your side, support your head and neck with elbow strength. Look ahead. Supporting the head with elbows can effectively prevent neck sprain. The other hand hangs over the chest, palm down.

2. Lift your thighs as slowly as possible. This leg should be raised at least 35-70 cm. The free hand can be placed on your hips or on the floor in front of you to support your body slightly. Keep your hips and torso still.

3. Lower your legs gently. Keep your body still except your leg. Slowly lower your leg until you touch the other leg. Keep your spine straight when lifting your legs and don't stretch forward. If you want to be more challenging, you can lower your legs and keep a distance of about 2.5cm from your calves, and your waist will get more exercise.

4. Do 15 times on one side and repeat on the other. After the action of one leg is finished, turn over to the other side, support it with the other elbow, and then repeat the action just done. This is a good way to exercise the waist. This exercise can also improve hip circumference. Most leg lifts are to exercise the front muscles of the body. This method can ensure that the whole body gets exercise!

Tip: Adjust your pace. Don't do too many leg lifts before your body is ready, and don't use a heavy fitness ball at the beginning. It is easy to hurt muscles, and it will be more difficult to continue exercising in the future.

If you plan to add a fitness ball to your exercise, start with a small ball, such as a 3 kg ball. Then, as the body becomes stronger and stronger, gradually switch to a heavier fitness ball, such as a 5 kg ball.

Warning that you plan to add a fitness ball to your exercise, be sure to clamp it with your legs. It hurts when the fitness ball hits you.

If you feel dizzy, stop exercising immediately and consult a doctor. If you still feel dizzy, you should see a doctor.