Double leg lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg lift )

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Name of exercise  AROM abdominal/lumbar training supine double leg lift
Other names of exercise Double leg lift
Description of exercise The double leg lift exercise is a popular core strengthening exercise that targets the abdominal muscles, lower back, and hip flexors. To perform this exercise, lie on your back with your legs straight and arms by your sides. Keeping your legs together, slowly lift them up towards the ceiling, engaging your core muscles. Hold for a few seconds before slowly lowering your legs back down to the starting position. For an added challenge, you can lift your head and shoulders off the ground while performing the leg lift. This exercise helps improve core stability, balance, and posture, making it a great addition to any workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with arms at sides.
  • Tighten abdominal muscles to help maintain proper low back curve.
  • Keep knees straight and lift both legs up about 6 inches.
  • Lower legs and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Stabilization
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased core strength
  • Improved balance
  • Toned abdominal muscles
  • Strengthened lower back muscles
  • Improved posture
  • Increased hip flexibility
  • Enhanced coordination
  • Improved stability
  • Strengthened glutes
  • Improved overall body control

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Double leg lift exercise should be avoided if you have any pre-existing back or neck injuries, as it can put strain on these areas and worsen the condition. It should also be avoided if you have any abdominal issues, such as hernias or diastasis recti, as the exercise can put pressure on the abdominal muscles. Pregnant women should also avoid this exercise, as it can be too strenuous for their bodies. If you experience any pain or discomfort while performing the exercise, it is important to stop and consult with a healthcare professional. Additionally, if you are new to exercising or have a low level of fitness, it is recommended to avoid this exercise until you have built up enough strength and stability in your core muscles.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain proper low back position. Do not hold breath.

    • Helpful in Diseases

  • Sciatica
  • Lower back pain
  • Herniated disc
  • Lumbar spinal stenosis
  • Spondylolisthesis
  • Degenerative disc disease
  • Muscle strain
  • Osteoarthritis

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    Frequently asked questions

     

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