How to do a Mini Loop Band Leg Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Mini Loop Band Leg Raise
Target muscles worked
Instructions for Proper Form
By incorporating a mini loop band, this variation of leg raises intensifies the challenge on the abdominal muscles and hip flexors, making it an excellent isolation exercise for core strengthening. The added resistance from the band promotes muscle hypertrophy and endurance, surpassing the benefits of standard leg raises.
- Lie your back flat on the floor with a band wrapped around your ankles, legs extended and your arms extended next to your torso with your hands next to your hips. Keep your feet hip width apart as your raise your extended legs to a vertical position. Control the movement back to the starting position.
Alternatives & Variations to Mini Loop Band Leg Raise
1. Leg Raise
96.5 mSCORESWAPPED 67 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
2. Bicycle Crunch
91.8 mSCORESWAPPED 23 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
3. Dead Bug
92.4 mSCORESWAPPED 20 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
4. Crunches
94 mSCORESWAPPED 18 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
5. Mini Loop Band Toe Touch
27.4 mSCORESWAPPED 17 TIMESAn excellent isolation exercise for the abdominals, the toe touch with a mini loop band increases resistance, enhancing the challenge and effectiveness of the workout. This variation intensifies core engagement, promoting better muscle tone and endurance than standard toe touches.
6. Up Dog
3.1 mSCORESWAPPED 13 TIMESUp Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.
7. Handle Band Crunch
30.9 mSCORESWAPPED 13 TIMESThe Handle Band Crunch adds resistance to traditional crunches, targeting the abdominals more effectively. Using a band with handles allows for a controlled motion, enhancing core strength and definition with the added benefit of adjustable intensity.
8. Alternating Heel Touch
78.2 mSCORESWAPPED 13 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
9. Bird Dog
75.9 mSCORESWAPPED 11 TIMESBird Dog is a compound, bodyweight exercise that primarily targets the core and lower back. It involves extending one arm and the opposite leg simultaneously while balancing on all fours. This exercise helps improve stability, balance, and strengthening the muscles in the core and lower back, making it a great addition to any workout routine focused on core strength and stability.
10. Dumbbell Side Bend
38.8 mSCORESWAPPED 10 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.