Leg Lifts (Level 2 & Level 3)

The following exercises are the Level 2 and Level 3 versions of the Leg Lifts I posted the other day. Although very similar to the Level 1 version, the Level 2 and Level 3 Leg Lifts are harder to perform. The only difference between the exercises is where you place your hands, but you will realize that the placement of your hands can strongly affect the impact of the exercise.

Leg Lift (Level 2) - Position 1

Leg Lift (Level 2) – Position 1


Leg Lift (Level 2) - Position 2

Leg Lift (Level 2) – Position 2

To Perform a Level 2 Leg Lift:

    1. Lie flat on the ground with your feet together.
    2. Place both hands flat on the ground at your sides (Make sure to keep your back flat on the ground).
    3. Raise your feet 4-6 inches off the ground (Now you are in Position 1 as shown in the first picture pn the left).
    4. With your feet together and legs as straight as possible, lift your legs up to create a 90 degree angle with the floor (You are now in Position 2 as shown in the second picture on the left).
    5. Lower your legs back down to Position 1 with your feet a few inches above the floor.
    6. Raise and lower your legs between Position 1 and Position 2 for the recommended amount of reps (I do 3 sets of 25 reps).




Leg Lift (Level 3) - Position 1

Leg Lift (Level 3) – Position 1


Leg Lift (Level 3) - Position 2

Leg Lift (Level 3) – Position 2

To Perform a Level 3 Leg Lift:

    1. Lie flat on the ground with your feet together.
    2. Raise your arms above your head extending to the wall behind you.
    3. Raise your feet 4-6 inches off the ground (Now you are in Position 1 as shown in the first picture on the right).
    4. With your feet together and legs as straight as possible, lift your legs up to create a 90 degree angle with the floor (You are now in Position 2 as shown in the second picture on the right).
    5. Lower your legs back down to Position 1 with your feet a few inches above the floor.
    6. Raise and lower your legs between Position 1 and Position 2 for the recommended amount of reps (I do 3 sets of 25 reps with this variation as well).


Tips:

    1. You must keep your back flat on the floor during both of these exercise. Form is the most important aspect of these exercises, and if you are not able to perform this exercise, please try doing Level 1 Leg Lifts first to help strengthen your core and prepare yourself for these more advanced variations.
    2. Exhale while lowering your legs from Position 2 to Position 1. This will help activate the correct muscles
    3. CONTROL CONTROL CONTROL!!!! All motions must be as controlled as possible. Fast sloppy motions will not make this exercise affective.
    4. To increase core strength, hold your legs in Position 1 with your feet a few inches off the floor for a second before raising your legs to Position 2.
    5. Specifically for Level 3 Leg Lifts, keeping your hands above your head will assist in stretching out your core giving your abdominals a nice extensive workout.

Hope you find these two new variations helpful. Have any questions or concerns? Email me at corestrengthalec@gmail.com

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