Lying Straight Leg Rotation

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The lying straight leg rotation workout is a bodyweight exercise that primarily targets the Obliques.

By lying on your back with legs straight, you engage your core muscles to rotate your legs side to side.

This movement effectively isolates the Obliques, helping to strengthen and tone these muscles.

While other muscles may be engaged to a lesser extent, the focus remains on the Obliques throughout the exercise.

Lie flat on your back on a mat or the floor with your legs extended straight out in front of you.
Place your arms out to the sides, palms facing down, for stability.
Engage your core muscles by drawing your belly button in towards your spine.
Keeping your legs straight, slowly lift your right leg off the ground, raising it as high as you comfortably can.
Rotate your right leg outwards, bringing your foot towards the opposite side of your body.
Pause briefly at the end of the rotation, feeling a stretch in your hip and inner thigh.
Slowly return your right leg to the starting position, keeping it straight and controlled.

Ensure proper alignment by lying flat on your back with your legs extended straight and your arms out to the sides for stability. This position will help you engage your core and maintain a strong foundation throughout the exercise.
Activate your obliques by slowly lifting both legs off the ground, keeping them straight and together. As you rotate your legs to one side, focus on using your oblique muscles to initiate the movement. This will help you target and strengthen those muscles effectively.
Control the movement and maintain a slow and controlled pace throughout the exercise. Avoid using momentum to swing your legs from side to side. By moving deliberately and with control, you will maximize the engagement of your obliques and prevent strain on other muscle groups.
Breathe deeply and exhale as you rotate your legs to each side. This will help you engage your core and stabilize your body. Remember to inhale as you return your legs to the starting position. By coordinating your breath with the movement, you will enhance your mind-muscle connection and improve your overall form.
Focus on quality over quantity. It’s better to perform a few repetitions with proper form and engagement than to rush through a high number of repetitions with compromised technique. As a beginner, prioritize building a strong foundation and gradually increase the number of repetitions as you progress.