How To Do Decline Leg Raises Properly

Decline leg raises are a strength routine that will work your abs. The raises are a great and simple move which when done correctly, can effectively target your core and waist.

Fortunately, for a beginner, the decline leg raises can be one of the best workouts since it requires no level of expertise.

Not only do they strengthen your core and tone your muscles, but also help you in isolating your back joints and muscles.

Because this form of workout does not require heavy lifting, it is recommended by most gym trainers.

HOW TO DO DECLINE LEG RAISES PROPERLY

Although decline leg raises look easy, you will realize they are harder when performing.

In order to achieve a proper leg raise, you will need to lift your body weight using your lower back muscles, and that can be hard without some routine practice and techniques.

Below are a few steps you need to follow to achieve a decline leg raise properly.

PRE-WORKOUT PREP

Preparing yourself before you start this workout is very essential. By this, you will raise your chance of doing it successfully.

Consider performing stretches because they are crucial to doing decline leg raises as you will be using your back muscles a lot.

Not ample stretches and loosening yourself up might result in a muscle pull.

LIE DOWN ON A DECLINE BENCH

The next step to doing effective decline leg raises is to lie down on a decline bench. As you lie down, rest your head on the highest point of the bench and grab the pads in order to stabilize your body.

DO THE DECLINE BENCH LEG RAISE

Take a deep breath and have your knees and feet together.

Next, point your legs out, make sure you keep them as straight as you can.

Slowly pull your legs upwards. Go as high as you can until you feel a certain stretch on your abs.

BACK TO STARTING POSITION AND REPEAT

As you breathe out, bring your legs to the ground. Repeat for the desired number of reps.

DECLINE LEG RAISES TIPS TO CONSIDER

If you have a previous or pre-existing health condition, consult your physician first before performing this exercise.

Proper exercise technique is mandatory to ensure the safety and effectiveness of this exercise, but you may also need to modify it so as to attain optimal results based on your individual needs.

Always select a weight that will allow you to have full control of your body throughout the exercise.

When performing this movement, pay close attention to your body, and stop immediately you feel pain or discomfort.

WHAT MUSCLES DO DECLINE LEG RAISES WORK?

The main muscle groups that the decline bench leg raise targets are the abs. It strengthens your core and side muscles, and as you use your back to lift your legs, it also enhances those muscles too.

Not only that, but this routine stretches your hamstrings and isolates your joints so that you can be flexible.

DECLINE LEG RAISES BENEFITS

STRENGTHENING YOUR HIP FLEXORS

Decline leg raises and all its alternatives aim at increasing the flexibility, agility and strength of your hip flexors since all of them will require hip joint movement.

STRENGTHENING YOUR CORE AND BACK

Your lower abdominal muscles mainly benefit from this work out as it targets to reach the hidden lower abs.

A repetition of this exercise will equally help to increase the strength and definition in your abs and the control that you have on your core muscles.

The act of changing your legs from different positions in this routine will help to shift the focus of the exercise and address different abdominal muscles.

LOWERS YOUR RISK FOR INJURIES

Regular performances of this routine will equally lower your risk of getting back injuries, back pain and back strain while performing other exercises.

INCREASING FLEXIBILITY AND STRENGTH

Although back muscles are not the primary target of decline leg raises exercise, any abdominal and core exercise will help in working them out.

Since this is a core exercise, it will assist in supporting your lower back and increasing your strength and flexibility.

Other benefits include:

Helps to lose weight from the legs and the lower abdomen.

Tones and strengthens the muscles in your legs.

Strengthens calf muscles and your glutes.

DECLINE LEG RAISES ALTERNATIVES

AB CRUNCHES

These are one of the most common exercises for your working abdominal muscles.

Similar to a sit-up, they involve lifting your upper body up off the floor or mat using your core.

Be keen to not crunch so high that the exercise becomes a sit-up, because that will take emphasis off of your abdominals and onto your hip flexors.

IN AND OUT ABS

This alternative is a bodyweight exercise that works your abs, quadriceps, hip flexors, lower abs and upper abs.

It is a great but challenging move and when done correctly, it can effectively work your core, hips, legs, lower body, thighs, upper legs and waist.

REVERSE CRUNCHES

Reverse Crunches are bodyweight exercise that serves to work your abs and quadriceps.

When done in the right form, they can effectively target your core, hips, legs, lower body, upper legs and waist.

COMMON DECLINE LEG RAISES MISTAKES TO AVOID

Not keeping your legs straight through the exercise. Keeping your legs straight will help you to get the most out of the exercise and prevent any strain to your back.

Having locked knees. Ensure that your hips are in line and that your knees are not locked. They should be soft and relaxed as you progress through the entire exercise.

Avoid raising your leg too high during the exercise. Lower it when you start to feel any sort of pressure in the lower back or obliques.

TAKE AWAY

Always consider going for decline leg raises sets and repetition based on your ability, in order to maintain good technique through the full range of motion.