{"id":541,"date":"2025-05-18T12:22:57","date_gmt":"2025-05-18T12:22:57","guid":{"rendered":"https:\/\/examen.webdesign-jari23.be\/?page_id=541"},"modified":"2025-05-18T12:47:21","modified_gmt":"2025-05-18T12:47:21","slug":"leg-raises","status":"publish","type":"page","link":"https:\/\/examen.webdesign-jari23.be\/index.php\/oefeningen\/buikspieren-trainen\/leg-raises\/","title":{"rendered":"Leg raises"},"content":{"rendered":"<figure class=\"wp-block-post-featured-image\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1707\" src=\"https:\/\/examen.webdesign-jari23.be\/wp-content\/uploads\/2025\/05\/leg-raises-scaled.jpg\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"\" style=\"object-fit:cover;\" srcset=\"https:\/\/examen.webdesign-jari23.be\/wp-content\/uploads\/2025\/05\/leg-raises-scaled.jpg 2560w, https:\/\/examen.webdesign-jari23.be\/wp-content\/uploads\/2025\/05\/leg-raises-300x200.jpg 300w, https:\/\/examen.webdesign-jari23.be\/wp-content\/uploads\/2025\/05\/leg-raises-1024x683.jpg 1024w, https:\/\/examen.webdesign-jari23.be\/wp-content\/uploads\/2025\/05\/leg-raises-768x512.jpg 768w, https:\/\/examen.webdesign-jari23.be\/wp-content\/uploads\/2025\/05\/leg-raises-1536x1024.jpg 1536w, https:\/\/examen.webdesign-jari23.be\/wp-content\/uploads\/2025\/05\/leg-raises-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><strong>Leg Raises: versterk je onderbuik en core<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Leg raises<\/strong> zijn een effectieve en toegankelijke oefening om je buikspieren \u2013 en dan vooral de onderste buikspieren \u2013 te trainen. Of je nu op een matje ligt of aan een optrekstang hangt, leg raises zorgen voor een sterke core, meer controle over je lichaam en dragen bij aan een strakker, atletischer figuur.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udcaa <strong>Welke spieren train je met leg raises?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Leg raises richten zich voornamelijk op:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rectus abdominis<\/strong> \u2013 met nadruk op het onderste gedeelte<\/li>\n\n\n\n<li><strong>Heupbuigers (iliopsoas)<\/strong> \u2013 voor het optillen van de benen<\/li>\n\n\n\n<li><strong>Schuine buikspieren<\/strong> \u2013 bij varianten met zijwaartse beweging<\/li>\n\n\n\n<li><strong>Diepe core-spieren<\/strong> \u2013 zoals de transversus abdominis, voor stabilisatie<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Een sterke onderbuik helpt bij het verbeteren van je houding, balans, sportprestaties en het verminderen van lage rugklachten.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83e\udded <strong>Hoe voer je leg raises correct uit?<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Ga op je rug liggen<\/strong> op een fitnessmat met je benen gestrekt.<\/li>\n\n\n\n<li><strong>Plaats je handen onder je billen<\/strong> of naast je lichaam voor steun.<\/li>\n\n\n\n<li><strong>Span je buikspieren aan<\/strong> en til je benen langzaam omhoog tot een hoek van 90 graden.<\/li>\n\n\n\n<li><strong>Laat je benen gecontroleerd zakken<\/strong>, zonder dat ze de grond raken.<\/li>\n\n\n\n<li><strong>Herhaal<\/strong> de beweging in een rustig, gecontroleerd tempo.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83e\udde0 <strong>Tip:<\/strong> Houd je onderrug tijdens de hele beweging tegen de vloer gedrukt om je buikspieren maximaal te activeren en je onderrug te beschermen.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u26a0\ufe0f <strong>Veelgemaakte fouten bij leg raises<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Je benen te snel laten zakken zonder controle<\/li>\n\n\n\n<li>Holle rug tijdens de beweging<\/li>\n\n\n\n<li>Je nek of schouders optillen om mee te helpen<\/li>\n\n\n\n<li>Te ver doorzwaaien, wat spanning op de onderrug zet<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Let goed op je vorm. Het doel is niet snelheid, maar controle en spieractivatie.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udd04 <strong>Variaties van de leg raise<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hanging leg raises<\/strong> \u2013 zwaardere variant, uit te voeren aan een optrekstang<\/li>\n\n\n\n<li><strong>Lying leg raises met weerstandsband<\/strong> \u2013 extra weerstand voor spiergroei<\/li>\n\n\n\n<li><strong>Toe touches (crunch met benen omhoog)<\/strong> \u2013 combineer met bovenbuikactivatie<\/li>\n\n\n\n<li><strong>Leg raises met heuplift<\/strong> \u2013 til je heupen licht op bovenaan voor meer spanning<\/li>\n\n\n\n<li><strong>Windshield wipers<\/strong> \u2013 voor activatie van de schuine buikspieren<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Door af te wisselen houd je je training uitdagend en compleet.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\ud83d\udccc <strong>Waarom leg raises in je trainingsroutine opnemen?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u2714\ufe0f Gericht op het onderste deel van de buikspieren<br>\u2714\ufe0f Effectief zonder apparatuur<br>\u2714\ufe0f Ideaal voor thuis of in de sportschool<br>\u2714\ufe0f Verbetert lichaamscontrole, mobiliteit en stabiliteit<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u2705 <strong>Samenvatting<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Leg raises zijn een krachtige oefening voor het versterken van je buikspieren, met de nadruk op het onderste gedeelte. Door ze correct en gecontroleerd uit te voeren, bouw je aan een sterke core en een stabiele basis voor al je bewegingen. Voeg ze toe aan je routine voor zichtbare en functionele resultaten.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Wil je meer weten over het combineren van leg raises met andere core-oefeningen? Bekijk dan ons buikspierprogramma of neem contact op met een van onze coaches.<\/em><\/p>\n\n\n\n<div class=\"wp-block-comments\">\t<div id=\"respond\" class=\"comment-respond wp-block-post-comments-form\">\n\t\t<h3 id=\"reply-title\" class=\"comment-reply-title\">Een reactie achterlaten <small><a rel=\"nofollow\" id=\"cancel-comment-reply-link\" href=\"\/index.php\/wp-json\/wp\/v2\/pages\/541#respond\" style=\"display:none;\">Reactie annuleren<\/a><\/small><\/h3><form action=\"https:\/\/examen.webdesign-jari23.be\/wp-comments-post.php\" method=\"post\" id=\"commentform\" class=\"comment-form\"><p class=\"comment-notes\"><span id=\"email-notes\">Je e-mailadres zal niet getoond worden.<\/span> <span class=\"required-field-message\">Vereiste velden zijn gemarkeerd met <span class=\"required\">*<\/span><\/span><\/p><p class=\"comment-form-comment\"><label for=\"comment\">Reactie <span class=\"required\">*<\/span><\/label> <textarea id=\"comment\" name=\"comment\" cols=\"45\" rows=\"8\" maxlength=\"65525\" required><\/textarea><\/p><p class=\"comment-form-author\"><label for=\"author\">Naam <span class=\"required\">*<\/span><\/label> <input id=\"author\" name=\"author\" type=\"text\" value=\"\" size=\"30\" maxlength=\"245\" autocomplete=\"name\" required \/><\/p>\n<p class=\"comment-form-email\"><label for=\"email\">E-mail <span class=\"required\">*<\/span><\/label> <input id=\"email\" name=\"email\" type=\"email\" value=\"\" size=\"30\" maxlength=\"100\" aria-describedby=\"email-notes\" autocomplete=\"email\" required \/><\/p>\n<p class=\"comment-form-url\"><label for=\"url\">Website<\/label> <input id=\"url\" name=\"url\" type=\"url\" value=\"\" size=\"30\" maxlength=\"200\" autocomplete=\"url\" \/><\/p>\n<p class=\"comment-form-cookies-consent\"><input id=\"wp-comment-cookies-consent\" name=\"wp-comment-cookies-consent\" type=\"checkbox\" value=\"yes\" \/> <label for=\"wp-comment-cookies-consent\">Mijn naam, e-mailadres en website opslaan in deze browser voor de volgende keer wanneer ik een reactie plaats.<\/label><\/p>\n<p class=\"form-submit wp-block-button\"><input name=\"submit\" type=\"submit\" id=\"submit\" class=\"wp-block-button__link wp-element-button\" value=\"Reactie plaatsen\" \/> <input type='hidden' name='comment_post_ID' value='541' id='comment_post_ID' \/>\n<input type='hidden' name='comment_parent' id='comment_parent' value='0' \/>\n<\/p><\/form>\t<\/div><!-- #respond -->\n\t\n\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Leg Raises: versterk je onderbuik en core Leg raises zijn een effectieve en toegankelijke oefening om je buikspieren \u2013 en dan vooral de onderste buikspieren \u2013 te trainen. Of je nu op een matje ligt of aan een optrekstang hangt, leg raises zorgen voor een sterke core, meer controle over je lichaam en dragen bij [&hellip;]<\/p>\n<div class='heateor_sss_sharing_container heateor_sss_vertical_sharing heateor_sss_bottom_sharing' style='width:44px;left: -10px;top: 100px;-webkit-box-shadow:none;box-shadow:none;' data-heateor-sss-href='https:\/\/examen.webdesign-jari23.be'><div class=\"heateor_sss_sharing_ul\"><a aria-label=\"Facebook\" class=\"heateor_sss_facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fexamen.webdesign-jari23.be\" title=\"Facebook\" rel=\"nofollow noopener\" target=\"_blank\" style=\"font-size:32px!important;box-shadow:none;display:inline-block;vertical-align:middle\"><span class=\"heateor_sss_svg\" style=\"background-color:#0765FE;width:40px;height:40px;margin:0;display:inline-block;opacity:1;float:left;font-size:32px;box-shadow:none;display:inline-block;font-size:16px;padding:0 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Raises: versterk je onderbuik en core Leg raises zijn een effectieve en toegankelijke oefening om je buikspieren \u2013 en dan vooral de onderste buikspieren \u2013 te trainen. Of je nu op een matje ligt of aan een optrekstang hangt, leg raises zorgen voor een sterke core, meer controle over je lichaam en dragen bij&hellip;","_links":{"self":[{"href":"https:\/\/examen.webdesign-jari23.be\/index.php\/wp-json\/wp\/v2\/pages\/541","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/examen.webdesign-jari23.be\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/examen.webdesign-jari23.be\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/examen.webdesign-jari23.be\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/examen.webdesign-jari23.be\/index.php\/wp-json\/wp\/v2\/comments?post=541"}],"version-history":[{"count":2,"href":"https:\/\/examen.webdesign-jari23.be\/index.php\/wp-json\/wp\/v2\/pages\/541\/revisions"}],"predecessor-version":[{"id":550,"href":"https:\/\/examen.webdesign-jari23.be\/index.php\/wp-json\/wp\/v2\/pages\/541\/revisions\/550"}],"up":[{"embeddable":true,"href":"https:\/\/examen.webdesign-jari23.be\/index.php\/wp-json\/wp\/v2\/pages\/202"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/examen.webdesign-jari23.be\/index.php\/wp-json\/wp\/v2\/media\/567"}],"wp:attachment":[{"href":"https:\/\/examen.webdesign-jari23.be\/index.php\/wp-json\/wp\/v2\/media?parent=541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}