Exercises for flat abs: Leg raise by Nirmalya Dutta

Exercises for flat abs: Leg raise
by Nirmalya Dutta

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Along with the abdomen crunch and the plank, the leg raise is a popular abs exercise. That being said it's important to remember that even a thousand leg raises or crunches a day won't get you flat abs if you don't combine them with a healthy diet and lots of cardiovascular exercise. Basically as the popular gym quote goes, 'Abs are made in the kitchen.'  

How to do a standard lying leg raise

Step 1: Lie on the floor with hands on both sides of your head and plant your feet firmly on the ground with slightly bent knees. This is your starting position.

Step 2: Lift your feet off the floor and raise them up till your soles are facing the ceiling. While you're doing so you will also slightly raise your hips off the floor.

Step 3: Slowly return to the starting position without touching the ground completely when they're lowered.

If you find the exercise too simple, you can add weights to your legs like sandbags to make it more difficult. Or else you can try the hanging leg raise.

Hanging leg raise

This exercise needs you to hang from a chin-up bar with both hands holding it in a wide or medium grip. Your starting position will be the legs straight down rolled slightly backwards. After this you will need to raise your legs until the torso makes a 90-degree angle with the legs and return slowly to the starting position. As you master this, you can add a weight to your legs but do so only when you are comfortably doing the bodyweight exercise. Remember that this is an advanced exercise and should only be tried when you've mastered the lying leg raise. (Lose belly fat with exercises by Hrithik's trainer Kris Gethin)

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