Inverted double leg exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Inverted double leg )

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Name of exercise  Inverted Double Leg
Other names of exercise Inverted double leg
Description of exercise The inverted double leg exercise is a core strengthening exercise that targets the abdominal muscles, hip flexors, and lower back. It involves lying on your back with your legs extended towards the ceiling, and then slowly lowering them towards the floor while maintaining a stable core. This movement engages the abdominal muscles to prevent the back from arching and helps to improve stability and balance. It can be modified by bending the knees or using a stability ball for added challenge. The inverted double leg exercise is a great way to strengthen the core and improve overall body control and coordination.
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 overhead, legs straight, knees and feet together.
  • Tighten abdominal muscles and lift legs upward until hips are at 90 degrees.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Extension, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Enhanced hip mobility
  • Increased hamstring flexibility
  • Strengthened glutes
  • Improved posture
  • Increased lower body strength
  • Improved coordination
  • Reduced risk of injury
  • Improved athletic performance

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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

  • Inverted double leg exercises should be avoided if you have any pre-existing injuries or conditions that may be aggravated by these movements. This includes injuries to the lower back, hips, knees, or ankles. If you have any pain or discomfort during these exercises, it is important to stop immediately and consult with a medical professional. Additionally, if you are pregnant or have recently given birth, it is recommended to avoid inverted double leg exercises as they can put added strain on the abdominal muscles and pelvic floor. It is also important to have proper form and technique when performing these exercises to avoid injury.

    • 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
  • Use a stable and sturdy surface to perform the exercise
  • Keep your core engaged throughout the movement
  • Avoid jerky or sudden movements
  • Do not hold your breath during the exercise
  • Use a spotter or assistant for added safety
  • Do not perform the exercise if you have any pre-existing injuries or pain
  • Use proper form and technique, do not arch your back
  • Start with a lower number of repetitions and gradually increase as you build strength
  • Stop immediately if you feel any discomfort or pain

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Muscular dystrophy
  • Multiple sclerosis
  • Parkinson’s disease
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Lyme disease
  • Spinal cord injury
  • Stroke
  • Cerebral palsy
  • Herniated disc
  • Sciatica
  • Scoliosis
  • Kyphosis
  • Lordosis
  • Plantar fasciitis
  • Achilles tendinitis
  • Shin splints
  • Patellofemoral syndrome
  • ACL injury
  • Meniscus tear
  • IT band syndrome
  • Bursitis
  • Tendinitis

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    Frequently asked questions

     

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