Hip Raise - Bent Knee
Recommendations: 1-3 Sets, 10-15 Reps
Beginner Abdominals Strength Body Only Compound Gym Home
Purpose: This exercise is a controlled, balanced abs exercise for building tone and shape to the lower abs.
Benefits: This is a good exercise for core abdominal muscle development.
Lay flat on the floor. Your knees should be bent about 90 degrees with your feet flat on the floor. Your arms are placed diagonally by your sides with your palms on the floor. This is the starting position. Raise your hips off the floor as high as possible, while keeping the feet on the floor. Exhale during this movement. Hold this position for 10 seconds. Return to the starting position. Keep your hips off the floor until you have completed all repetitions. Inhale during this movement. Your meet must remain on the floor for the entire movement. Repeat for the recommended number of repetitions.
The abdominal muscles have different important functions. They provide movement and support to the torso and assist in the breathing process. In addition, these muscles serve as protection for the inner organs and, together with the back muscles, provide postural support
Step 1
Lay on the floor with your feet flat on the floor, arms diagonal by your sides.
Lay flat on the floor. Your knees should be bent about 90 degrees with your feet flat on the floor. Your arms are placed diagonally by your sides with your palms on the floor. This is the starting position.
Step 2
Raise your hips off the floor as high as possible, keeping the feet on the floor. Pause.
Raise your hips off the floor as high as possible, while keeping the feet on the floor. Exhale during this movement. Hold this position for 10 seconds.
Step 3
Return to the starting position, but keeping your hips off the floor for the entire set.
Return to the starting position. Keep your hips off the floor until you have completed all repetitions. Inhale during this movement. Your meet must remain on the floor for the entire movement.