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Leg raises with hip roll

To add more variety to your training routine, the leg raise with hip roll provides an alternative option. If you want to maximize the effectiveness of this exercise, you can find detailed information here about the correct body position and execution. Another option is to incorporate the hip roll fitness exercise into your training plan.

Body position

When initiating the hip roll while lifting the leg, you initially rest in a horizontal position on the ground. Your legs are close to each other. Your arms extend to the side of your body. The focus is directed upwards.

Movement execution

You initiate the hip roll exercise by lifting your leg vertically. Your lower back stays on the floor while you can slightly raise your buttocks. This movement is solely executed by your legs, while engaging your abdominal muscles. Subsequently, you lower the leg to the side, positioning it at approximately a right angle to your body in an extended position. In the next repetition, you move the leg to the other side after returning it to the central, straight-up position.

Stressed muscles and common mistakes

To gain a more profound understanding of the muscle groups involved and common errors in performing the exercise "Hüftrollen mit Beinheben," I direct you to the webpage dedicated to the "Leg Raises" exercise performed while lying down.

Alternative variants to leg raises with hip rolls

To diversify your training, you also have the option to incorporate different exercises or alternative variations of the leg raise with hip roll.

Leg raises lying with partner

By having a training partner assist you with the supine leg raises, you receive support from your workout buddy. The reclining athlete holds onto the legs of the standing partner to gain stability and draw strength solely from the abdominal muscles. Subsequently, the legs are raised upward. Since many athletes prefer collaborating with a training partner, this exercise provides a means to introduce variety and enjoyment into their training routine.

Candle

The candle pose is versatile, as it serves not only as an abdominal exercise but also as a yoga position that aids in relaxing the pelvic area. To begin, lie on your back. Subsequently, elevate your body into an upright position, with it pointing vertically upwards. Maintaining the candle pose requires advanced abdominal muscle training. Improper execution poses the risk of spinal injuries.

Classic leg raises for the abdominal muscles

One of the most highly regarded beginner exercises in the realm of abdominal training is the classic leg raise, which targets the abdominal muscles. This exercise doesn't require any special equipment and can be performed virtually anywhere. Starting from a supine starting position, you raise your legs upward and then lower them again. This movement primarily emphasizes the lower part of the rectus abdominis muscle.

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