Looking for a simple move that targets your core and helps build strength without fancy equipment? Leg raises might be exactly what you need. This classic exercise focuses on your lower abs and can fit into almost any workout routine.

You don’t have to be an athlete to start seeing benefits from leg raises. With the right technique and consistency you’ll notice improvements in stability and core control. Plus you can adjust the movement to match your fitness level so it grows with you.

If you want expert guidance alongside this article we created a step-by-step GLP-1 Optimization System for women 40+ by Dr Onyx MD PhD Link (https://casadesante.com/products/dr-onyx-md-phd-complete-glp-1-optimization-system) included at the end.

This content is educational and not medical advice.

What Are Leg Raises?

Leg raises target your lower abdominal muscles by lifting your legs while keeping your torso stable. This movement activates the hip flexors and strengthens the core. Most routines use either lying or hanging positions for leg raises.

You’ll find modifications that suit all fitness levels. For example, women over 40 often start with bent-knee raises to reduce joint strain. Each set typically has 10–15 reps, and you might complete 2–3 sets, 2–3 times per week. These adjustments may help improve core endurance and stability while supporting healthy movement patterns as you age.

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Leg raises require no equipment if you choose floor versions. Research suggests these exercises can support overall core function and posture. If sleep, schedule, or perimenopause symptoms limit your fitness consistency, start with shorter, 5-minute sessions. Consistency is more important than intensity for core changes.

Key Takeaways

• Leg raises strengthen lower abs, hip flexors, and core stabilizers.
• Bent-knee variations reduce joint stress, making them accessible for women 40+.
• 2–3 sessions per week may promote endurance and function.
• Short sessions fit busy schedules or lower energy days.
• Floor-based options don’t require equipment.

FAQ

What muscles do leg raises work most?

Leg raises activate your lower abs, hip flexors, and stabilizing core muscles during both lowering and lifting phases.

How many reps should I start with?

Start with 10–12 reps, 2 sets, and add sets or reps as you adapt. Always focus on controlled form.

Are leg raises safe for joint sensitivity or perimenopause?

Bent-knee or supported floor variations usually decrease strain on the lower back and hips, making them appropriate for women experiencing joint sensitivity or perimenopausal changes.

How often can I do leg raise exercises?

Schedule 2–3 non-consecutive sessions each week for balanced core gains and recovery.

What are GLP-1 best practices for women over 40?

Pairing structured core training with nutrition changes supports healthy weight management as hormones shift. For a detailed, hormone-focused approach, consider Dr. Onyx’s course.

Conclusion

Include leg raises 2–3 times weekly in your routine for lower ab and core strength. Adjust movement and frequency to fit energy, sleep, and joint needs.

Benefits of Leg Raises

Leg raises may help you strengthen your core and hip flexors while requiring minimal time or equipment. Research suggests that when you add this movement to your routine 2–3 times per week, doing 2–3 sets of 10–15 reps each, you can gradually improve abdominal endurance and lower-body stability—especially important if you’re managing hormonal changes after 40.

You may notice less slouching and better posture, since leg raises target the rectus abdominis, obliques, and lower back. These muscles support a neutral spine and may ease tension associated with longer hours sitting during perimenopause or menopause. Because the move is low impact, it fits comfortably if you’re concerned about joint sensitivity or want to avoid strain.

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Leg raises also engage the hip flexors, glutes, and thighs. Strengthening these areas may help with day-to-day activities like walking or stair climbing and support knee alignment. If you’re short on time or energy, five-minute floor-based sessions still deliver benefits—consistency matters most for core changes.

Lateral variations of leg raises may aid balance and hip stability, which can help reduce the risk of falls as you age. If your sleep feels disrupted by aches or aches, gentle leg raise routines performed regularly may improve flexibility in the lower spine and hips.

Key Takeaways

• Leg raises may help strengthen lower abs, hip flexors, and back in just 5–15 minutes a session
• You can adjust position (bent-knee, side-lying) to reduce joint tension and fit perimenopause needs
• Research suggests 2–3 sets, 2–3 times weekly support progress
• Low-impact design suits busy schedules and those with joint sensitivity
• Improved core and hip strength may reduce injuries and postural pain

FAQ

How often should I do leg raises for results?

Aim for 2–3 sessions each week, with 2–3 sets of 10–15 reps for each session.

Can leg raises help ease lower back pain after 40?

Research suggests strengthening core and hip muscles may help ease some types of lower back discomfort, especially if done consistently and with proper form.

Is it safe to do leg raises with joint issues or arthritis?

Choose gentle, bent-knee or side-lying variations and perform movements slowly to reduce joint strain. Always check with a professional before adding new movements if you have injuries.

What if I only have 5 minutes?

Short, daily sessions can provide benefits over time. Consistency, rather than workout length, supports muscle endurance and stability.

What’s the best way for women over 40 to combine leg raises with a GLP-1 program?

Stable core and hip strength support overall mobility when losing weight with GLP-1 medications. Pairing gentle movement with medical supervision and a structured plan, like Dr. Onyx’s system, may help you stay on track. Find tailored resources in the GLP-1 Optimization course.

Conclusion

Leg raises let you build core strength, protect your joints, and adapt your intensity as your body changes. For sustainable, safe progress tailored to women over 40, try Dr. Onyx, MD, PhD’s full system and see a difference every week.

Types of Leg Raises

Leg raises come in several core-focused variations suitable for most fitness routines. Each type targets specific muscles and may help address needs like hip strength, stability, and low-impact training.

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Lying Leg Raises

Lying leg raises involve lying flat on your back, arms at your sides, and raising both legs to a 90-degree angle before lowering them without letting your heels touch the floor.

• This exercise emphasizes your lower abs and hip flexors, which may help improve core endurance.
• Research suggests keeping your lower back pressed into the floor helps reduce strain, especially if you experience joint sensitivity or are managing perimenopause symptoms.
• For women over 40, aim for 2–3 sets of 10–15 reps, 2–3 times weekly for steady core strength gains.

Hanging Leg Raises

Hanging leg raises use a pull-up bar, where you hang with straight arms and lift your legs upward (either bent or straight) to at least waist height.

• You engage your core, obliques, grip, and upper back with each rep, making this option more challenging than floor-based movements.
• Controlled movement is key—avoid swinging your body to protect your back and shoulders.
• If grip fatigue is a concern, try using wrist straps or perform fewer reps per set, like 6–10 reps for 2–3 sets weekly.

Side-Lying Leg Raises

Side-lying leg raises involve lying on your side, supporting your head with your lower arm, and lifting the top leg upward away from the lower leg.

• This movement targets your glutes, outer thighs (hip abductors), and obliques.
• Side-lying raises may help reduce hip instability, a factor in fall prevention for women over 40.
• Add 2–3 sets of 10–15 reps per side, 2–3 times a week, to your routine.

Key Takeaways

• Three major types of leg raises—lying, hanging, and side-lying—target specific core, hip, and glute muscles.
• Most options use bodyweight only, suiting joint sensitivity or time constraints for women 40+.
• Consistent sets (2–3) and reps (10–15) support progressive strength, flexibility, and stability.
• Form matters; slow, controlled movement may help prevent injury and maximize muscle activation.

FAQ

Q: Are leg raises safe for women over 40 with joint issues?

A: Floor-based and side-lying variations may help, as they reduce joint impact and can be modified for comfort.

Q: How often should I do leg raises for best results?

A: Aim for 2–3 sessions per week to build strength and see improvements in core and hip stability.

Q: What if I can’t do hanging leg raises?

A: Modify with bent knees or stick to lying and side-lying versions until your core and grip improve.

Q: Can leg raises help support better hip flexibility?

A: Yes, regular inclusion may help improve hip strength and mobility, important for daily movement.

Q: Are leg raises effective on busy days?

A: Short sessions (5 minutes) completed consistently may be as effective for core activation as longer routines.

Q: What are GLP-1 best practices for women over 40?

A: For optimal results, follow structured plans like Dr. Onyx’s system designed for hormone balance. Learn more in the course.

Conclusion

Choose the leg raise variation that fits your needs and lifestyle, focusing on form and regular practice. Adjust set and rep counts for time, energy, or joint health.

Proper Form and Technique

Lying flat on your back with legs together targets your lower abdominals and hip flexors. Place arms by your sides or slide hands beneath your glutes for extra support if you notice discomfort in your lower back, which is common for women over 40 with joint sensitivity. Keep your head relaxed to avoid neck strain. Engage your core by drawing your belly button toward your spine and press your lower back gently into the floor during every rep—this may help support your lumbar spine, especially during perimenopause when injury risk rises.

Lift both legs together, keeping them straight or bending knees slightly for comfort. Raise legs until you reach about a 90-degree angle with your torso or until your lower back stays anchored. Lower legs slowly toward the floor, stopping before they touch. Control the downward phase to work the muscles eccentrically and reduce back strain. Breathe in as you lower and exhale as you lift.

For beginners or those managing time constraints and sleep disruption, start with 8–12 reps per set, increasing to 25–50 reps as strength improves. Complete 2–3 sets, up to 3 times per week based on your recovery needs.

• Tip: Lower only as far as your back stays flat on the mat.
• Modify: Bend knees, limit range, or keep hands under your hips to decrease intensity on sore joints.
• Progress: Hold legs a few inches off the floor or add a pause at the top for extra challenge.

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Common mistakes include dropping legs too quickly, arching the back, or letting shoulders shrug. These may reduce muscle engagement and increase injury risk. Prioritize a slow, mindful tempo and stopped movement if you feel any discomfort in your lower back or hips.

Key Takeaways

• Engage your core and maintain lower back contact with the floor.
• Use bent knees, small ranges, or hands under glutes for support if needed.
• Perform 8–12 reps to start, working up to 25–50 for 2–3 sets weekly as tolerated.
• Move slowly and avoid swinging for maximum lower abs and hip flexor benefit.

FAQ

How often should women over 40 do leg raises for best results?

Aim for 2–3 sessions per week, allowing rest days for recovery, which research suggests may help build core strength safely.

What should I do if leg raises hurt my back?

Check your form to keep your lower back pressed into the floor and consider bent-knee variations to lower joint strain; consult a fitness professional before continuing if pain persists.

Are leg raises safe with perimenopause joint sensitivity?

Yes, if you use modifications like smaller ranges or extra support, as these adjustments may help reduce discomfort.

Can I do leg raises with less sleep or busy days?

Short sessions (5 minutes or less) or lowering rep targets can still be effective if done consistently, which research links to better long-term strength outcomes.

What’s the best way to combine GLP-1 practices with core work for women over 40?

Combine targeted core routines with nutrition and lifestyle changes that match hormonal shifts. Dr. Onyx’s GLP-1 Optimization System covers these best practices: https://casadesante.com/products/dr-onyx-md-phd-complete-glp-1-optimization-system

Common Mistakes to Avoid

Leg raises require precise technique to safely strengthen your core and lower body. Women over 40, especially those experiencing perimenopause symptoms or joint sensitivity, may notice improved stability by avoiding these common pitfalls.

• Not engaging your core: Bracing your core throughout each rep may help protect your lower back and amplify muscle activation.
• Arching your lower back: Press your lower spine into the mat or back support, since letting it lift can strain your back and reduce ab engagement.
• Using momentum: Swinging your legs or rushing the movement makes the exercise less effective. Move slowly—a 5-second lowering phase is ideal for muscle activation.
• Bending your knees excessively: Keep legs straight or only slightly bent for maximum benefit. Excessive bending shifts the work away from your abs and hips.
• Letting shoulders shrug or torso swing (hanging versions): Maintain shoulder and torso stability to prevent upper back strain and boost results.
• Dropping your legs quickly: Control the descent to maintain tension and gain the benefits of the eccentric phase.
• Raising legs too little: In hanging leg raises, lift your legs to at least parallel with the floor to maximize hip flexor and lower ab engagement.

Women managing limited workout windows or fluctuating energy may find that two to three sets of 10–15 reps, performed twice weekly, build strength without excess fatigue.

Ready for a structured plan that fits hormones after 40? Explore Dr. Onyx’s Complete GLP-1 Optimization System → https://casadesante.com/products/dr-onyx-md-phd-complete-glp-1-optimization-system

Key Takeaways

• Engage your core and press lower back down each rep
• Move with control—avoid swinging or dropping your legs
• Keep legs straight or slightly bent, not tucked
• Stability of your torso and shoulders is crucial for hanging or side versions
• Two to three weekly sessions may help maintain core strength for women over 40

FAQ

How often should I do leg raises for results?

Perform them 2–3 times a week, with 2–3 sets of 10–15 reps, gradually increasing as you gain strength.

Can leg raises help with lower back comfort?

With proper core bracing and form, leg raises may help support your back by reinforcing core stability.

What’s the safest approach if I have sensitive joints?

Floor-based leg raises with a slight knee bend reduce joint load. Start slowly and modify as needed for comfort.

Are 5-minute sessions truly effective?

Short, consistent sessions may yield progress for busy women over 40, especially when paired with proper technique.

What’s the best GLP-1 guidance for women after 40—especially with changing hormones?

For a personalized, hormone-smart approach, Dr. Onyx’s Complete GLP-1 Optimization System offers structure and support: View the system here.

Conclusion

Focus on perfecting your leg raise form to reduce injury risk and see stronger results at any age. Small adjustments, like keeping your core tight and controlling your speed, may help you build core strength safely and sustainably.

Tips for Progressing Leg Raises

Advancing leg raise exercises may help improve abdominal strength, flexibility, and muscle endurance—research suggests these components support overall core function, mobility, and balance for women over 40. Use the following progressive structure to adapt challenging movements and maintain joint comfort while addressing time and hormonal changes.

Start with Foundational Variations

Begin by building core strength and mastering basic form:

• Lying knee raises: Perform 2–3 sets of 10–15 reps, lying on your back and lifting your bent knees toward your chest
• Knee raises on elbows: Progress by propping yourself up on your elbows to increase core activation
• Bent-knee leg raises: Keep knees bent and lift both legs slowly, focusing on controlled movement and lower back contact with the floor

Gradually Increase Difficulty

Progress with careful movement to challenge muscles without overloading the lower back:

• Straight leg raises: Move from bent-knee to straight-leg versions on the floor, pressing your lower back into the ground
• Slow tempo: Raise and lower legs steadily, lasting 2–3 seconds each direction to deepen muscle engagement
• Partial hanging raises: Shift to a pull-up bar, tucking knees, then move toward straightening legs as strength develops

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Add Load or Complexity

Once you easily complete 15 straight reps, add challenges:

• Weighted holds: Place a light dumbbell or medicine ball between your feet, using 2–5 lbs to start
• Advanced variations: Combine an “L” hold with your legs straight or perform slow negatives, emphasizing a gradual, controlled lower—this may help build further muscle control and endurance
• Increase volume: Gradually move to 3–4 sets as your joints adapt and strength improves, aiming for 2–3 sessions per week

Maintain Proper Form for Joint Safety

Form adjustments may help women over 40 avoid injury and maximize core work:

• Always press the lower back to the floor during floor leg raises
• Keep a “hollow” core position in hanging exercises to minimize lumbar strain
• Progress only within your current mobility and energy—listen to your body on perimenopause days

Key Takeaways

• Progressive leg raises may help build core strength, flexibility, and stability for women 40+
• Begin with foundational movements before adding difficulty or hanging variations
• Maintain proper form—focus on lower back and core engagement to avoid joint strain
• Weekly targets: 2–3 sessions, 2–4 sets per movement, 10–15 reps per set
• Add load gradually as you meet volume and form benchmarks

FAQ

Q: How often can you do leg raises during the week?

A: Research suggests 2–3 non-consecutive sessions weekly, with rest days in between, support safe progress and muscle recovery.

Q: What's the best variation for women with joint sensitivity?

A: Floor-based bent-knee raises minimize stress. Begin with 10 reps and prioritize slow, controlled movement.

Q: Do leg raises help lower back pain for women over 40?

A: Proper form and core engagement may help promote stability and reduce discomfort, but avoid any movement that causes pain.

Q: How do you know it’s time to progress?

A: If you can complete 3 sets of 15 reps with good form and without discomfort, research suggests you may add load, increase volume, or try a new variation.

Q: Are leg raises safe around perimenopause or menopause?

A: Yes, with appropriate progression and form, leg raises may help counterbalance muscle loss and protect joints during hormonal shifts.

Q: What’s the top GLP-1 best practice for women over 40?

A: Combine core training like leg raises with a balanced meal plan. For a full protocol, consider Dr. Onyx’s Complete GLP-1 Optimization System.

Conclusion

Conclusion

Taking the time to master your leg raise technique pays off with safer workouts and stronger results. Even small tweaks like engaging your core and moving with control can make a big difference in how you feel and progress.

If you’re ready for a more personalized approach that supports your goals during hormonal changes after 40 check out Dr. Onyx’s Complete GLP-1 Optimization System for expert guidance and a plan that fits your needs.

Frequently Asked Questions

What are the main benefits of leg raises?

Leg raises strengthen the core, especially the lower abs, as well as the hip flexors, glutes, and thighs. They improve stability, posture, and core endurance. Leg raises are low-impact, making them suitable for people with joint sensitivity, and can be adapted for different fitness levels.

How often should I do leg raises to see results?

For most people, performing 2–3 sets of 10–15 leg raises, 2–3 times per week, is effective for improving core strength and stability. Consistency is more important than high intensity for long-term results.

Are leg raises safe for women over 40?

Yes, leg raises are safe for women over 40, especially when using bent-knee variations and focusing on proper form. These adaptations help reduce joint strain and support core strength during hormonal changes.

Can leg raises help with lower back pain?

When done with proper technique—especially keeping the lower back pressed to the floor—leg raises can enhance core stability and may help reduce lower back discomfort by strengthening supporting muscles.

Do I need equipment for leg raises?

No equipment is necessary for basic floor or side-lying leg raises. However, more advanced variations like hanging leg raises require a pull-up bar or similar support.

What are common mistakes to avoid with leg raises?

Avoid arching your lower back, using momentum, dropping your legs too quickly, or neglecting core engagement. Focus on slow, controlled movements and keep your lower back supported.

Can short sessions of leg raises be effective?

Yes, even 5-minute sessions can improve core strength if done regularly with proper form. Consistency matters more than the duration or intensity of each workout.

What type of leg raises should beginners start with?

Begin with lying knee raises or bent-knee variations, which are easier on joints and lower back. Gradually progress to straight leg or hanging leg raises as strength improves.

Are leg raises helpful for balance and hip stability?

Yes, especially side-lying leg raises, which target the outer thighs and glutes. These can improve hip stability and balance, reducing the risk of falls as you age.

Where can I find a structured plan for leg raises?

The article recommends Dr. Onyx’s Complete GLP-1 Optimization System, which offers a comprehensive plan tailored for women over 40, focusing on safety, progression, and hormonal changes.