Strengthen Core, Quads, Hips with Seated Leg Raises #FiftyPlusFitness #SeniorExercise
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Seated leg raises are a great exercise for targeting your lower abdominal muscles, hip flexors, and quadriceps. They can be done at home or in the gym and require minimal equipment. Here’s how to perform seated leg raises:
- Sit on floor, a Chair or Bench: Find a sturdy chair or bench and sit with your back straight and feet flat on the floor, hip-width apart. Your knees should be at a 90-degree angle.
- Hand Position: Place your hands on the sides of the chair or bench for support. Keep your core engaged throughout the exercise.
- Leg Raise: Begin by lifting one leg off the floor while keeping it straight. Raise it as high as you comfortably can, ideally until it’s parallel to the floor.
- Hold and Lower: Hold the raised leg in the elevated position for a brief moment to engage your muscles further. Then, slowly lower it back down to the starting position.
- Alternate Legs: Repeat the movement with the other leg. Continue alternating legs for the desired number of repetitions or time duration.
Tips:
- Keep your movements controlled and avoid swinging your legs or using momentum.
- Focus on using your lower abdominal muscles and hip flexors to lift your legs.
- Breathe regularly throughout the exercise to maintain proper oxygen flow.
Variations:
- If you find it challenging to keep your legs straight, you can slightly bend your knees while raising them.
- To increase the difficulty, you can hold ankle weights or place a resistance band around your ankles while performing the leg raises.
Safety Precautions:
- If you have any lower back issues or existing injuries, it’s essential to consult with a healthcare professional or fitness trainer before attempting this exercise.
- Avoid arching your back excessively during the movement to prevent strain on the lumbar region.
As with any exercise, it’s essential to listen to your body and stop immediately if you experience pain or discomfort. It’s also beneficial to incorporate a variety of exercises to target different muscle groups for a well-rounded fitness routine.