The reverse leg raise is the fourth video in the lower back strengthening exercise series.
This is not the same as a straight leg raise that you do for the abdominal muscles.
Instead of lying on your back, you will be lying on your stomach.
Basically, you are starting in the opposite, or reverse, position for this back exercise.
By lying face down and lifting the leg, you are engaging the lower back muscles. This is what helps strengthen this area and minimize back pain and injury.
Additional muscles that will be strengthened include the glutes (or your buttocks) and your legs to a lessor degree.
Be sure to inhale as you raise the leg and exhale as you bring the leg back to starting position.
This is an alternating leg lift that will contract your lower back muscles.
Start by lying face down on the exercise mat.
Reach your arms straight out above your head with palms on the floor.
Make sure your legs are fully extended and are close together but not touching. They should not be wider than shoulder width apart.
Keep your head and neck up off the mat with eyes looking down.
Lift your left leg as high as you can and hold for a second.
Return to starting position and repeat with the other leg making sure to keep your upper body flat on the floor.
Repeat for 10 - 20 reps.
Tips: Press your fingertips to the mat to help hold your body steady as you do this exercise.
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Before starting any strengthening exercises, you should warm up your muscles. Check out all the benefits of warming up before exercise.
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