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Lying Hip Raise

Isolate Your Abdominals with this Abs Exercise.

Welcome to our Hip Raise Exercise Instruction Guide!

On this page you'll learn how to do this exercise using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to ge the most out of this and other abs exercises so you can immediately add to your abdominal workouts, fat loss workouts, and other workout routines.


Have you checked out or list of the 6 Best Ab Exercises yet? See if this abs exercise made the list!


Exercise Summary

Exercise Name:Hip Raise
Main Muscle:Abs
Secondary Muscle(s):N/A
Equipment Required:*N/A—Body Weight Exercise

*Although this exercise is pictured below as a body weight exercise, you can increase the amount of resistance by holding a dumbbell or medicine ball between your feet. Therefore, we have included this abs exercise with our dumbbell exercises as well as our body weight exercises pages.

Exercise Description and Instruction:

Because you bend at the waist and dynamically contract your abdominals, this movement is more effective at isolating and strengthening your abs than some much more popular exercises – the lying leg raise and hanging leg raises. When doing leg raises, your abdominals don't actually contract and crunch like an accordian but instead stay static. 

This version is done lying on an exercise mat, however, you can also hang from a pull up bar or some other apparatus. See the hanging hip raises exercise instruction guide.

hip raise
hip raise

To Perform this Exercise:

  1. Lie on your back with your arms outstretched to your sides.
  2. Bend your knees at a 60 degree angle and hold your feet up just off the floor.
  3. While keeping your back and arms down, raise your hips up and off the floor so that your knees are over your chest.
  4. Contract your abs for a moment and then return to the starting position.
Tips:
  1. Perform this exercise in a slow and controlled manner.
  2. While performing the exercise, ensure that actual waist flexion occurs - bringing your pelvis towards your ribs.

Now that you know the hip raise, check out all of our abs exercises.  You can also read below for links to some of our most popular abs exercises and other related pages. 

Additional Abs Exercises and Variations:

Check out some of our other popular Abs Exercises and Variations:

Related Pages:

Check out these other pages of interest:

 

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