라이브러리로시작 
끝 
운동 라이브러리
Twisted Leg Raise (Variation)
The same rotational leg raise demonstrated with a female model, training lower abs and obliques through a controlled sideways leg arc.
복근맨몸Hip flexion with rotation
주동근
복직근복사근
협응근
고관절 굴곡근복횡근
장비
맨몸
패턴
Hip flexion with rotation
준비 자세
- 01Lie flat on your back with legs extended and pressed together.
- 02Spread the arms to the sides, palms down, to anchor the shoulders.
- 03Set the lower back gently toward the floor.
- 04Brace the trunk before the legs leave the ground.
수행
- 01Lift both legs together until they point at the ceiling.
- 02Rotate the hips and lower the legs toward one side with control.
- 03Pull the legs back up to vertical using the obliques.
- 04Lower the legs to just above the floor, then repeat to the other side.
체크포인트
- -Shoulders and arms stay glued to the floor through the twist.
- -The legs move as one unit with minimal knee bend.
- -Rotation stops the moment control starts to slip.
- -The pace stays slow and even in both directions.
흔한 실수
- -Letting gravity drop the legs into the twist.
- -Lifting the opposite shoulder to chase extra range.
- -Arching the lower back as the legs travel down.
- -Alternating sides so fast the obliques never work.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 reps per side.
- -Bend the knees to 90 degrees to regress while learning the rotation.
- -Pairs well with anti-rotation holds for a complete oblique session.