My Favorite Core Move EVER Broken Down Into 4 Steps

I'm always on the lookout for exercises that deliver maximum benefits with minimal risk. Today, I want to share with you my absolute favorite core exercise: the leg raise. Unlike traditional core exercises like sit-ups or crunches, which often fall short and can even lead to injuries, the leg raise is a versatile and effective move that can be adapted to suit any fitness level.

"I got to be honest with you most core exercises like sit-ups or crunches they don't do a lot for you and some of them can even cause repetitive use injuries and cause lower back pain," I often tell my clients. But here's the good news: the leg raise, when done correctly, can transform your core workout routine.

In this post, I'll guide you through four variations of the leg raise, each designed to progressively challenge your core strength. Whether you're a beginner or an advanced fitness enthusiast, there's a version of this exercise that's perfect for you.

Before we dive into the variations, let's talk about the most crucial aspect of performing leg raises: maintaining proper form. The key is to keep your lower back pressed firmly against the ground throughout the entire movement. As I explain to my clients, "What we want is this: I want lower back pushed into the ground... there's no space, I can't get my fingers in there."

Let's start with the first variation: the alternating lying leg raise. This is an excellent starting point for beginners or those recovering from injuries. Here's how to do it: "Fingertips away from the ears, palms toward the sky... bring one knee up, then you're going to bring the other knee up... tap one heel down, bring it back up, tap the other heel down, bring it back up."

As you progress, you can move on to the second variation: the reverse crunch. This movement involves keeping both knees together at about a 90-degree angle. "We're going to try to maintain about a 90° angle of our legs as we come down and tap the heels, come back up and bring the knees towards the chest," I instruct.

The third variation introduces a slight modification to increase the challenge. I call this the "slightly bent leg raise." One key tip for this variation is to create a diamond shape with your hands and place them under your tailbone. As I explain, "When we graduate from this position right here all the way to the legs being more straight, it's a lot harder to keep your lower back pushing the ground, but if I make a diamond like this and I let my tailbone sit in it, it encourages the pelvis to do this... which protects the lower back."

Finally, for those ready for the ultimate challenge, we have the full leg raise. This variation involves keeping your legs straight and lifting them from a position parallel to the ground all the way up towards your chest. Remember, "You're still going to focus on keeping that lower back pushing the ground the entire time."

Throughout all these variations, it's crucial to listen to your body and choose the level that's right for you. As I always remind my clients, "You got to check your ego at the door, you got to do the easier variation than you think you need to do. It's really important that we don't do something that's above our current strength and skill level."

This approach to exercise, which I call Progressive Movement training, is all about constantly challenging your body's abilities in a safe and effective manner. By incorporating exercises like the leg raise into your routine, you're not just working your core – you're improving your overall strength, flexibility, balance, and coordination.

In conclusion

Remember, the goal of any exercise routine should be to help you feel good in your body and be able to do the things you want to do. So start with the variation that feels right for you, and gradually work your way up. Your core – and your entire body – will thank you for it!