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

( Double leg raise )

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Name of exercise  Double Leg Raise
Other names of exercise Double leg raise
Description of exercise Double leg raise exercise, also known as double leg lifts, is a popular core strengthening exercise that targets the abdominal muscles, hip flexors, and lower back. To perform this exercise, lie on your back with your arms by your sides and your legs straight. Slowly lift both legs off the ground, keeping them straight, until they are perpendicular to the floor. Hold for a few seconds, then slowly lower your legs back down. This exercise can be modified by bending your knees or adding ankle weights for an extra challenge. Double leg raises help improve balance, stability, and overall core strength for better posture and reduced risk of injury.
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
  • Sit with legs together and in front, knees straight, toes pointed.
  • Lean back and prop upper body and arms, with arms slight bent at elbows.
  • Exhale and lift legs upward so hips are at 90 degrees.
  • Inhale and lower legs to just above floor, exhale and left back up.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Knee
    Type of Muscles Abdominal, Quadriceps
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

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

  • Strengthening of core muscles
  • Improved balance and stability
  • Increased flexibility in hips and lower back
  • Toning of leg muscles
  • Improved posture
  • Enhanced athletic performance
  • Reduced risk of lower back pain
  • Improved coordination and body control
  • Increased blood flow to lower body
  • Improved overall body strength

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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

  • Double leg raise exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this exercise. This includes lower back pain, hip pain, knee pain, or any other joint pain. Additionally, if you are pregnant or have recently given birth, this exercise may not be suitable for you. It is also important to avoid this exercise if you have any balance issues or difficulty stabilizing yourself on the ground. If you are unsure about whether this exercise is safe for you, it is best to consult with a healthcare professional before attempting it. Remember to always listen to your body and stop if you experience any pain or discomfort during the exercise.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Keep your core engaged throughout the exercise
  • Avoid arching your back
  • Do not hold your breath
  • Keep your neck relaxed
  • Use a mat or soft surface to avoid injury
  • Do not overextend your legs
  • Start with small movements and gradually increase intensity
  • Keep your legs straight and toes pointed
  • Do not let your legs touch the ground between repetitions

    • Helpful in Diseases

  • Low back pain
  • Herniated disc
  • Sciatica
  • Spondylolisthesis
  • Osteoporosis
  • Pelvic floor dysfunction
  • Abdominal weakness
  • Hip flexor tightness
  • Postural imbalances
  • Core muscle weakness

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    Frequently asked questions

     

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