How to do a leg raise hip lift with head up

Setup:

1. Lie on your back: Lie flat on a mat or bench with your knees bent and feet flat on the floor. Place your hands beside your body for support or lightly under your glutes.
2. Head raised: Gently raise your head and shoulders off the floor, as if beginning a crunch, and keep them lifted throughout. Avoid using your neck muscles to pull yourself upwards.

The Lift

1. Draw Knees In: Engage your core and slowly bring your knees towards your chest while simultaneously lifting your hips slightly off the floor.
2. Controlled Lowering: Slowly lower your hips and legs back down, maintaining control and keeping your lower back in contact with the mat.
3. Repeat: Perform the desired number of repetitions with smooth, focused movements.

Tips:

• Focus on the lower abs: Think about pulling your pubic bone up towards your belly button rather than your knees towards your head.
• Breathe: Exhale as you lift, inhale as you lower. Avoid holding your breath.
• Modify for comfort: If it's too challenging, try variations like bent-knee raises or lying with your feet elevated on a bench.