In addition to these exercises, I suggest downloading the MyFitnessPal app, which is a reliable fitness scheduling app and can help track your food intake and exercise routine.
For a weight loss food program, I recommend focusing on a balanced diet rich in whole foods, such as lean proteins, whole grains, fruits, and vegetables. Limit processed foods and added sugars. Consulting a registered dietitian for a personalized meal plan can also be beneficial.
4. Lying Leg Raises
Before starting these exercises, it is important to warm up for at least 10 minutes.
Targeted muscles: Lower abs, upper abs, glutes, hamstrings, and quads.
Instructions:
- Lie down on a mat and place your palms flat on the floor with your thumbs under your hips.
- Slightly lift your feet off the floor, look up at the ceiling, and engage your core. This is your starting position.
- Raise both legs up to 90 degrees and then slowly lower them back down.
- Just before your feet touch the floor, raise your legs up again.
- Do 3 sets of 15 reps.
Things to avoid:
- Do not place your feet completely on the floor.
- Do not use your hands to lift your legs by pushing your hips up.
How many lying leg lifts should I do?
For leg raises, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique through the full range of motion.
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