Leg Raises

Position: A supine position on the inclined board with the feet uphill. The knees are straight but the feet are not under the strap. The hands should grasp the sides of the board.

Action: Keeping the knees straight and the feet together, the legs are raised until they are at right angles to the board. The movement is then continued until the legs are well over by the head. Some will be able to bring them over until the toes touch the board or the floor. Keeping the knees straight, the legs are returned to the starting position, exhale as they are carried overhead, inhale as they return to the perpendicular position and exhale as the heels return to the board.

Starting Resistance: In this movement, the weight of the legs provide the necessary resistance.

Progression: This movement is best begun at 5 counts with 1 count added each week until the desired maximum is reached, which may be anywhere between 20 and 50 counts.

Goal: All should work up to at least 20 counts in this movement.

Results: This exercise aids in strengthening the lower section of the abdominal wall. As the legs go beyond the perpendicular position to overhead, the lumbar curve in the lower back is straightened, relieving pressure on the spinous processes and inter-vertebral discs.

Comments: This is a comparatively mild exercise and is a good one to use at the beginning of a program. Because if its value as a movement to relieve pelvic pressure and congestion and low back discomfort, it is especially recommended for girls and women.
Because of poor posture and abdominal tone, the pressure of abdominal viscera may lie quite heavily on the pelvic organs. This overhead movement will aid greatly in restoring the abdominal organs to better position which will relieve the pressure on the pelvic organs.

In cases of malposition of the uterus, it will aid greatly in restoring it to proper position. Many cases of faulty menstrual function have disappeared entirely with an improvement in posture and abdominal tone.

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