Ɗaga ƙafa mai nauyi
Learn how to do Ɗaga ƙafa mai nauyi with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Ɗaga ƙafa mai nauyi is a Dumbbells exercise that primarily targets the Abs, with secondary activation of the Hip Flexors. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..
How to Do Ɗaga ƙafa mai nauyi
A core exercise where you lift your legs while holding a weight between your feet to increase resistance.
💡 Instructions:
Lie flat on your back with your legs extended and a weight secured between your feet.
Keep your arms by your sides for stability.
Engage your core and lift your legs until they are perpendicular to the floor.
Lower your legs slowly without letting your feet touch the ground.
Repeat for the desired number of reps.
⚠️ Common mistakes:
Arching the lower back during the movement.
Using momentum instead of controlled movement.
Letting the weight slip due to poor grip.
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Start Free TrialMuscles Worked by Ɗaga ƙafa mai nauyi
Equipment
- Dumbbells
Calories Burned Doing Ɗaga ƙafa mai nauyi
Calorie Calculator
MET 4Calories = MET × weight (kg) × time (hours)
Quick Facts: Ɗaga ƙafa mai nauyi
- Type
- Dumbbells exercise
- Primary muscle
- Abs
- Secondary muscles
- Hip Flexors
- MET value
- 4
- Calories (30 min, 70kg)
- ≈ 140 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Ɗaga ƙafa mai nauyi
What muscles does Ɗaga ƙafa mai nauyi work?
Ɗaga ƙafa mai nauyi primarily targets the Abs, with secondary engagement of the Hip Flexors.
How do you do Ɗaga ƙafa mai nauyi correctly?
A core exercise where you lift your legs while holding a weight between your feet to increase resistance. 💡 Instructions: Lie flat on your back with your...
Is Ɗaga ƙafa mai nauyi good for beginners?
Ɗaga ƙafa mai nauyi has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Ɗaga ƙafa mai nauyi?
Ɗaga ƙafa mai nauyi requires: Dumbbells.
What are the benefits of Ɗaga ƙafa mai nauyi?
Ɗaga ƙafa mai nauyi strengthens the Abs, engages the Hip Flexors.
What exercises are similar to Ɗaga ƙafa mai nauyi?
Similar exercises to Ɗaga ƙafa mai nauyi include Crawling na beyar, Crawling na beyar – Gwiwoyi ƙasa, Crunch na keke, Bird Dog – Gwiwar hannu zuwa Gwiwa.
Is Ɗaga ƙafa mai nauyi better than Crawling na beyar?
Both Ɗaga ƙafa mai nauyi and Crawling na beyar target the Abs. Choose based on your available equipment and training goals.
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