Leg raise

Workout: stomach, core body

Map location: 9

 

Step by step
  1. Position your hands on a bar, slightly wider than shoulder-width apart. Your legs should be hanging down in line with your body.
  2. Tighten your core muscles.
  3. Lift your legs out in front of you, so that your thighs are parallel to the ground. If you’re a beginner, bend your knees and let your calves hang.
  4. Lower your legs back to the starting position.
  5. Repeat.

 

Sets and reps

5-12 reps
Rest 30 secs to 1 min
Repeat 2-3 times

Tips

– Stay strong: keeping your core muscles tight at all times not only works you harder, but also protects your lower back.
– Slow and smooth: carry this exercise out in a controlled manner for it to be safe and effective.

Benefits

Strengthens core muscles = good posture, safe lifting
Increases heart rate = healthy heart, fat burning

Want more of a challenge?

– Make it tougher: keep your legs straight as you lift them, though keep a slight bend at your knees.