Enhancing Skills

Twisting leg lift

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell twisting leg lift is a compound exercise that primarily targets the abs and hip flexors. It also engages the obliques and lower back muscles as secondary muscles.

Stretch to do prior to exercise:

  • Standing quad stretch
  • Lunge with a twist
  • Seated butterfly stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio such as jogging, jumping jacks or cycling
  • Bodyweight squats
  • Hip circles

How to select the proper weight: Choose a weight that allows you to complete 12-15 reps with proper form.

Proper form:

  1. Lie down on your back with your knees bent, holding a dumbbell in each hand with your arms extended straight above your chest.
  2. Lift your legs up off the ground until they form a 90-degree angle with your body.
  3. Twist your torso to the right and bring your knees towards your right elbow while keeping your arms straight.
  4. Lower your legs back down to the starting position and repeat the twist on the other side.
  5. Continue alternating twists for the desired number of reps.

How to reduce the difficulty: To reduce the difficulty, perform the exercise without weights.

How to increase difficulty: To increase the difficulty, use heavier dumbbells or perform the exercise on a decline bench.

Number of reps:

  • Beginner: 2-3 sets of 10-12 reps
  • Intermediate: 3-4 sets of 12-15 reps
  • Advanced: 4-5 sets of 15-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Abs (Core)

Muscle Group(s):

Abdominals, Hip

Muscles used:

Primary:

Rectus Abdominis

Secondary:

Hip Flexors

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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