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A double leg drop is a core exercise that strengthens your lower abs and helps train your core stability to strengthen and protect your low back. Double leg drops teach the body to stay stable while the weight of your legs challenges your core strength by lowering slowly to the floor.
If you learn how to do double leg drop, you will feel your abs grow stronger and pulled in tighter.
A double leg drop is an amazing move for flattening your belly because it trains the transverse abdominals which wrap around your mid-section like a belt in front of your hip bones and around the small of your back. Think of these muscles like your own internal corset that holds in your internal organs and helps you sit, stand and walk every day.
Also, think of these muscles as your natural belly flatteners. This move is difficult for beginners. If you have trouble keeping your low back on the floor as your legs lower down, try lowering one leg at a time at first. Once you build up strength, then switch to the double leg drop.
Keep in mind that getting flat abs isn’t just about abdominal strengthening. You need to eat healthy and get your cardio exercise in addition to great core moves like the double leg drop.
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Double Leg Drops Exercise Instructions
Here are the steps to performing the Double Leg Drop:
- Start lying on back with legs straight up above hips and arms along side body.
- Tighten your abdominals and press low back into mat as you slowly lower your legs as far as you can without letting your back lift. Slowly lift legs back to start position and repeat.
What Muscles Do Double Leg Drops Work?
A double leg drop is an awesome core strength move that works your low abs – your rectus abdominus – as well as your lower back muscles and stabilizers. It is a great move for strengthening your entire core!
Benefits of Double Leg Drops
There are many reasons you should incorporate double leg drops into your workouts. Here are just a few:
Stronger Core
A double leg drop is a unique and challenging way to strengthen your core. The core is made of many muscles, but the most powerful of them all is the transverse abdominus. This muscles, located in the lower abs, is the one you pull in to keep your low back protected and to stabilize you as you move.
Stronger Low Back
Low back pain affects upwards of 80% of the U.S Population. Strengthening your core with moves like the double leg drop strengthens your lower back and the muscle surrounding your spine.
How Many Calories Does Double Leg Drop Burn?
People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working at high intensity. A double leg drop is a core body move that does not focus as much on heart rate or calorie burn. However, included as part of an overall workout program you will burn calories and get results!
Other Exercises Similar to Double Leg Drops
If you like double leg drops and the results you get from them, here are a few more exercises you might want to try.
