Leg Raises Over Water Bottle
Starting Posture
Lie down on your back with your legs extended straight and your arms by your sides.
How to Exercise
Place a water bottle filled with water on the floor at the end of your mat. Engage your core muscles and lift your legs straight up towards the ceiling, keeping them together. Try to reach the water bottle with your toes without touching it. Slowly lower your legs back down to the starting position. Repeat for the desired number of repetitions.
Breath Control
Inhale as you lift your legs up and exhale as you lower them back down.
Common errors
Flailing the legs, arching the back, and using momentum to lift the legs instead of engaging the core muscles.
Weights
Grips
Variations
To make the exercise more challenging, you can hold a light weight in between your feet or ankles. You can also place a small exercise ball between your feet and squeeze it as you lift your legs. For a modification, you can perform the exercise with bent knees or reduce the range of motion by not lowering your legs all the way to the floor.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Keep your lower back pressed into the mat throughout the exercise to prevent any strain on the lower back. Focus on using your abdominal muscles to lift your legs rather than momentum. If you find it too challenging, you can bend your knees slightly or place your hands under your hips for additional support.
Cautions
Avoid using a water bottle that is too heavy or unstable as this can increase the risk of injury. Stop the exercise immediately if you experience any pain or discomfort.