Content

• To step
• Method 1 of 4: Vertical leg lifting
• Tips
• Warnings

Leg lifts are among some of the best exercises you can do to work your legs and abs. There are several variations of this exercise to choose from, depending on your physical condition and how intensively you want to train. If you want to learn how to do leg lifts and start getting a toned and stronger body, read on at Step 1.

To step

Method 1 of 4: Vertical leg lifting

1. Lie flat on the floor with your legs extended straight in front of you. Your legs should be just a toe-width apart. Make sure your hands are flat on the floor next to you, palms down.
   • You can use a yoga or exercise mat for extra support and comfort.
   • If you have occasional back pain, you can roll up a towel and place it under the arch of your back, just above the hips.
   • You can also lie down on a training bench, as it increases your range of motion and allows you to raise or lower your legs further.
2. Lie flat on the floor. Lie down with your arms at your sides and your legs stretched out in front of you. Use a yoga or exercise mat for your comfort.
3. Hang from a bar with your hands. Place your hands a little further than shoulder-width apart. Grasp the bar firmly and look straight ahead so as not to overstretch your neck. Keep your body still and balanced, feet together. Your fingertips should be rejected from you.
   • If you are in the gym, the bar may have extra handles to support your hands.
4. Lie on your side with your head resting on your hand above the elbow. Lie on one side and keep your head and neck up with your elbow. Look straight ahead. By using your elbow to hold your head up, you avoid putting too much strain on the neck.
   • Hold your other arm out in front of you with the palm facing down.
5. Do 15 reps on this side and repeat for the other side. When you are done with one leg, lie on your other side and elbow and repeat the exercise for the other leg.
   • This is a great leg exercise for the side of your body. It's also a great workout for improving the shape of your butt! Most leg lifts focus on working out the front of your body, so this is a great way to get that full-body workout!

Tips

• Hold yourself back. Trying to do too many reps before you are ready, or starting with the advanced exercises and a heavy medicine ball, can damage your muscles and make it more difficult for you to continue exercising in the future.
• If you're adding a medicine ball to your workout, start with a lighter ball of, say, 3 pounds. Work towards lifting slightly heavier loads, such as a 5-pound ball.

Warnings

• When using a medicine ball in these exercises, make sure you can clamp it firmly between your legs. It is painful when such a ball lands on your body.
• If you feel faint or dizzy, stop exercising and seek medical attention. If you continue to feel dizzy, see a doctor.