Leg Raise - Flat Bench Lying
Recommendations: 1-3 Sets, 10-15 Reps
Beginner Abdominals Strength Flat Bench Pull Gym
Purpose: This exercise works the abdominals.
Benefits: This exercise is a great way to fine tune your abdominals.
Lie down on a supine (flat) bench. Position your hands under your glutes to support your lower back. Your legs are straight. This is the starting position. Raise your legs, keeping them straight, until your knees almost touch your chest. Your hips should come forward as you raise your legs. Exhale during this movement. Pause briefly. Lower your legs to the starting position. Inhale during this movement. Do not allow yourself to start swinging. Repeat for the required number of repetitions.
The abdominals consist of the abs and the obliques. The abs can be divided into upper abs and lower abs. The upper abs are involved in work done with the lower abs and with twisting movements (obliques).
Step 1
Lie face up on a flat bench with straight legs, hands under your glutes.
Lie down on a supine (flat) bench. Position your hands under your glutes to support your lower back. Your legs are straight. This is the starting position.
Step 2
Raise your legs until your knees almost touch your chest, hips rocking forward as the legs rise. Pause briefly.
Raise your legs, keeping them straight, until your knees almost touch your chest. Your hips should come forward as you raise your legs. Exhale during this movement. Pause briefly.
Step 3
Lower your legs to the starting position. Do not allow yourself to start swinging.
Lower your legs to the starting position. Inhale during this movement. Lie down on a supine (flat) bench. Position your hands under your glutes to support your lower back. Your legs are straight.