Start/Finish
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Midpoint
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Caution: Do not lower your legs all the way to the floor - it isn't necessary and may cause
unnecessary stress and strain to the lower back. So go no lower than the point where your legs are
perpendicular (straight up and down) to the floor.
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Start Position
Lie on your back with your legs pointing straight up toward the ceiling,
perpendicular to the floor. Keep your legs straight without locking your knees.
Put your hands, palms down, under your butt, and keep your head on the floor as
you look up at the ceiling.
The Movement
With your feet together and your legs straight, use your lower abs to elevate
your hips off the floor or bench and slowly roll them toward your chest. When
your feet are over your head, pause and contract your lower abs for two seconds.
Then slowly release down to the starting position. Repeat.
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This lower ab exercise looks simple but is very challenging. More importantly,
it's a great exercise if done properly. Also, it's one you can do on a bench, on
the floor, at the gym, or at home. No equipment required.
This is NOT a lying leg raise, though—far too often, I see people making the mistake of lowering their legs all
the way to the floor and then swinging them up above their heads. First, this
works the hip flexors, not the lower abs, and it can also strain the lower back.
Avoid this. Simply don't let your legs go past perpendicular to the floor as you
return to the start position.
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As you're doing the exercise, push up with your heels.
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Imagine you're kicking the wall above your head.
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Focus intensely on the lower ab contraction.
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Raise your hips up as high as you can, then do your best to go just a little higher.
Cautions
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Do not lower your legs all the the way to to the floor. This places stress on
your lower back. Go no lower than the point where your legs are perpendicular
(straight up and down) to the floor.
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