Core strengthening exercise programs almost always include some type of leg extension work. Leg extension exercises work your abdominals, especially the transverse abdominal, and the internal and external obliques. Strong abdominals help stabilize your back, and the leg extension is a basic exercise suitable for many beginners.
Difficulty: Easy
Time Required: 3 min
Here's How:
- Start Position of Lower Body and Legs: Lie on your back on a hard surface, preferably the floor. Bend your knees and place your feet flat on the floor. If you're wearing socks, remove them, as wearing them may make your feet slip. You want your feet to feel firmly planted on the floor. Take a nice deep breath and let it all out. Take a moment to sense your body weight as it sinks into and is supported by the floor or bed. Let any tension release.
- Start Positions (and Variations) of Arms And Upper Body: Your arms should be down by your sides at first. As you get stronger, and you want more challenge to your abs, you can try putting your hands behind your head with your elbows bent. And to make this exercise even more challenging, lift your head and shoulders off the floor.
For a small amount of challenge, reach your arms over your head so they are resting on the floor behind you. If you are tight in the shoulder area, consider using a blanket or pillows to prop up your arms. That way you don't have to take them all the way back.
- Lift One Leg Up: Leaving one foot on the floor, flex the other leg toward your body. It should bend at the hip and knee joints.
- Return to Start Position: Slowly place the bent leg back down on the floor. The more slowly you do this, the more you will challenge your ab muscles.
- Repeat and Progress: Repeat with the other leg.
Progress this exercise by lifting the other leg up before you finish placing the bent leg back on the floor.
- Experiment with other ways to prop with pillows to make this exercise comfortable.
What You Need
- A firm, level surfact to lie on.
