Knee Raise - Iso Lying Side

Recommendations: 1-3 Sets, 15-20 Reps

Beginner Obliques Abdominals Hip Flexors Hip Extensors Strength Smith Machine Compound Gym

Purpose: This exercise strengthens the abdominal muscles.

Benefits: This exercise brings many abdominal muscles into play and trains the deep core muscles.

Set up a Smith Machine with the bar at the lowest level (just above the floor). Lie on an exercise mat with your lower back pressed against the floor and your head almost touching the Smith Machine bar. Grasp the bar with your hands. Hold your legs straight out with the knees straight and point your toes. This is the starting position. Slowly, pull your knees towards your chest and to the right side until your glutes start coming off the floor. Exhale during this movement. Slowly return to the starting position. Inhale during this movement. Slowly, pull your knees towards your chest and to the left side until your glutes start coming off the floor. Exhale during this movement. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.