Leg Raise

Position yourself centrally inline with a small cone 8- 18 inches high, placing one foot each side will enable you to be central. Keep your back and head firmly on the floor, and support your lower back by placing your hands under your buttocks.

Starting with both feet one side of the cone, lift the legs up and over, lowering down on the other side 2 - 4 inches from the floor, before repeating.

After performing a few exercises, you will know and see how high you have to lift and lower, aim to place your head on the floor as soon as possible to reduce tension build-up in your neck muscles.

Maintain a smooth lift and lower, exhaling as you lift your legs, and inhaling as you lower, keeping the rate at one lift and lower every 2 - 4 seconds.

Beginners and persons who suffer with lower back pain should avoid this exercise.

Intermediates and advanced should aim to work for as many reps as possible, stopping immediately if you feel any discomfort, for 2 sets, with a quick stretch for your abdominal and back muscles between sets.

Working with your legs slightly bent will reduce the pressure on your lower back, likewise avoid taking your feet to low when beginning this exercise.

Never wear ankle weights when performing this exercise, as this will greatly increase the risk of injury.