Raising and lowering the legs in supine position ► lying leg raise

Individual work

Lie on your back, legs stretched out in extension of your body and slightly raised from the floor, a dumbbell is clamped between your feet, hold on to a fixed object behind your head with your hands, arms bent (about 90 degrees at the elbow joint - upper arms pointing horizontally to the side at shoulder height, forearms pointing upwards), raise and lower your legs.

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your abdomen), do not lower your legs.

Lighten:
Lift your legs slightly more in the starting position and lower them less during the exercise; bend your legs; less or no additional weight.

Harden:
More weight.

1 dumbbell