Description

The twisted leg raise is a great exercise to target the abdominal muscles and obliques, specifically for females. This exercise helps in strengthening the core and improving overall muscle tone.

Starting Position

Lie down on your back with your legs extended. Place your hands behind your head with elbows out to the sides.

Technical Execution

Engage your core and lift your legs off the ground towards the ceiling. As you do so, twist your torso to bring one elbow towards the opposite knee. Lower your legs back down with control and repeat on the other side.

Range of Motion

Focus on a full range of motion by lifting your legs as high as your flexibility allows while maintaining proper form.

Variations

To make this exercise easier, you can bend your knees or perform the movement with one leg at a time. For more challenge, you can add ankle weights or hold a dumbbell between your feet.

Common Mistakes

Common mistakes include swinging the legs, not keeping the core engaged throughout the movement, and relying too much on momentum.

Practical Advice

To perform this exercise effectively, focus on slow and controlled movements, keep the core tight, and breathe properly throughout the exercise.

Additional Notes

It's important to start with a suitable difficulty level and gradually progress to more challenging variations as you build strength and stability.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

abdominals

Secondary Muscles