Chair Leg Raise Technique
 

Chair leg raises are a great exercise for strengthening your core, particularly your lower abdominals and hip flexors. Here's how to do them:

Basic Setup:

1. Sit on the edge of a sturdy chair with your feet flat on the floor

2. Place your hands on the sides of the chair or grip the seat for stability

3. Sit up tall with good posture - shoulders back, core engaged

The Exercise:

1. Starting position: Keep your knees bent at about 90 degrees

2. Lift: Slowly raise both knees toward your chest, lifting your feet off the ground

3. Squeeze: Hold for 1-2 seconds at the top, really engaging your abs

4. Lower: Slowly lower your feet back down until they lightly touch the floor (or hover just above)

5. Repeat: Aim for 10-15 reps to start

Tips for Better Form:

• Keep your back straight - avoid rounding your shoulders

• Use controlled movements rather than momentum

• Breathe out as you lift, breathe in as you lower

• Start with your feet touching down between reps if you're a beginner

• For more challenge, don't let your feet touch the ground between reps

Variations:

• Easier: Lift one leg at a time

• Harder: Straighten your legs as you lift them, or hold the raised position longer

• Advanced: Add ankle weights or hold a medicine ball between your knees

Start with 2-3 sets and gradually increase as you get stronger. If you feel any lower back strain, make sure you're engaging your core and not arching your back excessively.