Weighted Leg Raises

Exercise name: Weighted Leg Raises

Exercise description:

• Set Up: Lie on your back on a mat, keeping your arms extended by your sides for stability.

• Add Weight: Place a medicine ball between your feet and securely hold it.

• Engage Core: Contract your abdominal muscles and firmly press your lower back into the floor.

• Raise Legs: Keeping your legs straight, slowly raise them until they are vertical (90 degrees) or as far as you can control.

• Lower Legs: Slowly lower your legs back toward the floor, keeping them straight and under control.

• Maintain Control: Stop before your heels touch the ground to keep tension on the abs.

• Repeat: Repeat for the desired number of reps.

Technique that must be performed to count: Feet must start and stop within 3 inches from the ground. Legs must remain straight. Must elevate legs to a 90 degree angle from the waist completely lifting butt off the ground.

# of repetitions before shooting: 5-10

Casual division modifier: Less reps or less weight.

Exercise equipment needed: Exercise mat, medicine ball or small weight bag.