Perform leg lifts or leg raises in lying, prone, side, sitting and hanging positions with varying levels of difficulty. If done correctly, these exercises help to flatten and tone the lower abs and strengthen the glutes and hip muscles.
To do the lying leg raise, lie with the back flat on the mat and arms on the side, and raise the legs until they form a 90-degree angle with the torso. Hold that position for a second or two, then slowly bring down the legs.
To do the prone leg raise, lie with the stomach down on a chair or exercise ball, and support the body with the hands on the floor. Lift one leg off the floor, and keep it straight for a second. Then, alternate this position with the other leg.
For side leg raises, lie on the side, place one leg on the front side, then lift and lower it. Do the same on the other side.
To do a seated leg raise, sit on a bench, and place the hands on the bench surface. Lift the legs straight, or lift the legs with the knees bent, making a perpendicular angle.
Hanging leg raises require an overhead bar, a dip bar or a captain's chair. Pull the body off the ground with the arms, and swing the legs straight outward. Another option is to bring up the knees to the waist and then straighten the legs.