How to Do Abdominal Hip Raises
- 1). Lie on your back on the floor, with your knees bent and your feet flat on the floor. Press your low back into the floor. If you do it correctly, you should not be able to slip your hands underneath your low back.
- 2). Lifting your legs one at a time, bring your knees into your chest. It is best to lift the legs one at a time, in order to keep the low back pressed into the floor. Trying to lift both legs at the same time can often place stress on the back.
- 3). Straighten the legs up and flex the feet. It is OK to have a slight bend in the knees; it is actually preferred, especially if your low back is sensitive. Have your arms by your sides, with the palms facing down. This is to help you balance. However, avoid pressing into your hands to do this exercise.
- 4). Tighten your abdominal muscles. On the exhale, lift your feet straight up and your buttocks and hips off the floor as high as you can. Then lower yourself slowly (avoid simply dropping back down).
- 5). Do eight to 12 repetitions. The animation and illustrations in Resources show this exercise being done while lying on a weight bench, which is another variation.
