Hey there! It’s a new week and time for a new Home Exercise of the Week! This week I have another great lower body and ab exercise for you to try called the Bridge Hold Leg Raise.
The Bridge Hold Leg Raise is going to target your hamstrings, glutes, hip flexors, and abs. The glutes and hamstrings will be worked isometrically while the hip flexors will be worked through concentric and eccentric contraction.
Let’s take a look at the key performance points of the Bridge Hold Leg Raise.
start by lying face up on your mat with your right knee bent and your left leg fully extended
from this position, drive your hips up as high as you can by pushing through your right heel and squeezing your glutes
now raise your extended left leg straight up in to the air while squeezing your abs
lower your left leg slowly back down until it is almost touching the floor
keep raising and lowering your left leg while maintaining your weight on your right heel for your desired amount of reps or time
now bend your left knee and extend your right leg and repeat the movement on your right side for your desired amount of reps or time to finish off the set
So there you have the Bridge Hold Leg Raise. Add this in to your lower or full body routine and you’ll be on your way to stronger glutes and abs in no time!
Let me know how you do in the comments below or if you have any questions.
I have another abdominal exercise for you for the Home Exercise of the Week! Your core muscles are very important for maintaining a healthy posture and back health as well as providing stability and strength to all other exercises and every day activities. So please make sure you are not neglecting your core and to help you with that I would like to show you the Side to Side Leg Raise.
Side to Side Leg Raises target your lower abdominals and your obliques. Proper form is key as with any exercise but with this one especially since improper form could lead to strain on your lower back.
Let’s take a look at the key points for proper Side to Side Leg Raise execution:
lay flat on the floor with your arms extended out to your sides (this will stabilize you and keep you from rolling over) and legs together straight up in the air
pull your belly button in towards your spine which will activate your abdominals and allow them to do more of the work instead of your back
with legs together, lower them to the side until they are almost touching the floor
keeping your abs contracted, raise back up to the starting position and repeat on the other side
keep your head down as much as you can throughout the movement
Add the Side to Side Leg Raise to a superset or to your ab routine with a rep range of 12 to 20 reps to start. If you find keeping your legs straight to be extremely challenging then you can bend your legs at the knees giving you a shorter lever which in turn will make the exercise easier. On the flip side, if you find this not challenging enough then try holding a dumbbell between your feet!