Leg lowers workout is a core stability workout that engages the back, midsection, and abdomen while training. It effectively works the core.
The core is a fundamental element in the overall physical fitness of the body. As such, training your core on a regular contributes significantly to the development of a fit body. It’s essential that your train your core before, during, and after the main workout to realize the maximum gains from the workout.
Leg lowering trains the hips from rocking throughout running or walking, and elongates the hamstrings, allowing the body to stride longer and pull more efficiently.
The workout is quite friendly to rookies and can be done right at home.
Here’s how to do it:
- Step 1: Get in an open space, and place an exercise on the floor to act as a cushion. Lie on your back. Keep your legs straightened out and feet together.
- Step 2: Tuck your hands behind your lower to increase your stability while working out. Raise your shoulders slightly off the ground.
- Step 3: Squeeze your core and contract your abdominals. Raise your legs straight up to a 90-degree angle by flexing your hip flexors.
- Step 4: Slowly lower your legs, resisting the weight on your legs, returning to the starting position. Repeat for at least 8-10 reps for 2-3 sets.
- Continuously breathe in and out to maintain proper oxygen flow.
- Visit the link to view a simple demo on the workout.
WHAT MUSCLE GROUPS DOES LEG LOWERS WORK?
The exercise targets the following muscle groups.
The core muscles such as the pelvic and transversus muscles stabilize your body and keep it in balance when you are moving. Moreover, core muscles provide the power and muscle strength required to perform leg lowers. The power provided maintains your legs mid-air during the movement.
The adductors are made up of a number of muscles namely: the brevis, longus, and magnus all present in the inner thigh. They mainly work to facilitate, hip adduction, internal and external hip rotation, hip flexion and extension, and hip rotation.
The abdominal muscles are made up of rectus abdominis muscles as its largest muscle in the mid-section of the abdomen. Internal and external obliques also make up the abdominal muscles. Their main function includes rotating the spine, stabilizing the core, tilting the pelvis, and the curvature of the lower spine.
Glutes are butt muscles and are regarded as one of the strongest muscles in the body. The muscles are responsible for hip and thigh movement. Moreover, they contribute significantly to the performance of several physical activities such as sitting, climbing steps, and staying in an erect position.
Hamstrings are connected by soft tissues called tendons to the bones of the pelvis, knee, and lower leg. The muscle group is responsible for enabling the knees to flex and rotate, hip extension, thigh extension, and allowing rotation at the tibia bone.
BENEFITS OF LEG LOWERS
The exercise has numerous benefits to the overall core-body training. They include:
TONING UP THE CORE AND LOWER BODY
Leg lowers tone up your abs, lower back, hips, and thighs giving you that awesome-looking body. Leg lowers activate the muscles in this region, they rebuild themselves and become stronger.
GREAT CARDIO WORKOUT
Cardio is an aerobic exercise. Performing the exercises greatly increases your heart rate. As a result, there is increased oxygen flow in the body which is used to burn body fat. Leg lowers can effectively work the belly and thighs which normally house huge amounts of body fat. It burns the extra flab in these regions.
STRENGTHENS YOUR LEGS
The workout targets and builds muscles present in the thighs. The workout first burns the fat in the thighs and proceeds to strengthen and tone the legs over time.
Leg lowers exercise helps in burning significant amounts of calories in the body. The exercise is great at weight training. Depending on the intensity and the time you take in the workout, you can burn between 30-150 calories.
ALTERNATIVES TO LEG SCISSORS
There are great alternatives to the exercise, such as:
V-ups hit every muscle group in the core and builds up strength in the hip flexor muscles. It’s a challenging exercise that requires a good amount of core and spinal stability to be able to train.
The workout targets the hips, thighs, abs and the core. Essentially the workout adds a good amount of strain and tension generating the required resistance to stimulate activity by the different muscle groups targeted.
IN AND OUT ABS
In and out abs workout targets the lower and upper abs, quads, and hips. They are great core and bodyweight training exercises. If done properly the exercise effectively tones out your core, thighs, abs, legs, and lower body. The workout builds muscle in the regions in addition to burning the extra amounts of body weight.
Plank is an isometric workout that muscles in the core. Itis a moderate workout that requires correct positioning to maximize its benefits. Plank also contributes to strength training the glutes and legs.
It targets the abs, glutes, lats, and lower and upper abs. The exercise is a great alternative because of its intensity, a good number of muscle groups targeted, and generally great for weight and strength training.
LEG LOWERS MISTAKES TO AVOID
To achieve the maximum effect from the workout then you have to avoid the following:
AVOID BENDING YOUR KNEES
Avoid bending your knees as these may add back strain. Keeping your legs straight in the air is key in performing the workout properly. The workout is about duration, depth, and intensity.
Maintaining straight legs and deepening the abdominal, strengthens the quads, abs, and abdominal inner muscles.
AVOID MOVING TO QUICKLY
Avoid moving quickly through the motion. The leg’s motion should be performed at a slower speed to ensure that you are working the target muscles. Stronger muscles are built up when they tire up fighting the resistance and tension generated. Moving your legs too quickly invokes momentum to complete the workout.
AVOID ARCHING YOUR BACK
Arching your back, and allowing your lower back to come off the ground will shift focus from the core muscles. This, therefore, reduces the impact on the muscles as they aren’t lilting the load. Additionally, arching increases strain on your lower back’s joints, bones, and ligaments. Over time this can cause back pain or injury.
Leg lowers is a simple workout that has significant benefits to your core body strength training. It is important that you do it properly to maximize stimulation on the target muscles.
Most importantly focus on the quality of the reps rather than the number of reps performed.