Core Leg Raise
About This Pose
Core Leg Raise is a fundamental abdominal exercise that targets the lower abdominals and hip flexors. By lifting the legs from a supine position while keeping the lower back pressed into the mat, this pose builds the core strength necessary for inversions, arm balances, and overall spinal stability. It's a staple in both yoga and fitness training.
Step-by-Step Instructions
- 1
Lie on your back with legs extended and arms by your sides
- 2
Press your lower back firmly into the mat
- 3
Engage your core by drawing navel toward spine
- 4
Keeping legs straight, slowly raise them toward the ceiling
- 5
Stop when legs are perpendicular or lower back starts to lift
- 6
Slowly lower legs back down with control
- 7
Repeat for 8-12 repetitions or hold at the top
Alignment Cues
- Keep lower back pressing into the mat throughout
- Move slowly with control—no momentum
- Keep legs together and active
- Breathe steadily, exhale on the lift
Benefits
- Strengthens the lower abdominals intensely
- Develops hip flexor strength and control
- Prepares the core for inversions and arm balances
- Improves control of leg movement
- Builds foundational strength for advanced poses
Modifications
- Hands under hips
Variations
- Core exercise
Cautions & Contraindications
Cautions
- Engage core
- Protect neck
Avoid this pose if you have:
- Neck pain
- Hernia
Quick Facts
Primary Focus
coreSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
