Leg Raise - Single Lying Straight
Recommendations: 1-3 Sets, 10-15 Reps
Beginner Abdominals Strength Smith Machine Pull Gym
Purpose: This exercise works the abdominals.
Benefits: This exercise is a great way to fine tune your abdominals.
Position the bar of the Smith Machine at its lowest point. Lie down on an exercise mat on the floor, holding the bar with your hands above your head. Your legs are straight. This is the starting position. Raise your right leg, keeping it straight, until your knee almost touch your chest. Your hips should come forward as you raise your leg. Exhale during this movement. Pause briefly. Lower your leg to the starting position. Inhale during this movement. Do not allow yourself to start swinging. Repeat for the required number of repetitions. Raise your left leg, keeping it straight, until your knee almost touch your chest. Your hips should come forward as you raise your leg. Exhale during this movement. Pause briefly. Lower your leg 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 the floor with straight legs, hands holding the Smith Machine bar.
Position the bar of the Smith Machine at its lowest point. Lie down on an exercise mat on the floor, holding the bar with your hands above your head. Your legs are straight. This is the starting position.
Step 2
Raise your right leg until your knee almost touch your chest, hips rocking forward as the leg rises. Pause briefly.
Raise your right leg, keeping it straight, until your knee almost touch your chest. Your hips should come forward as you raise your leg. Exhale during this movement. Pause briefly.
Step 3
Lower your leg to the starting position. Do not allow yourself to start swinging.
Lower your leg to the starting position. Inhale during this movement. Position the bar of the Smith Machine at its lowest point. Lie down on an exercise mat on the floor, holding the bar with your hands above your head. Your legs are straight. Your legs are straight. Repeat as required.
Step 4
Raise your left leg until your knee almost touch your chest, hips rocking forward as the leg rises. Pause briefly.
Raise your left leg, keeping it straight, until your knee almost touch your chest. Your hips should come forward as you raise your leg. Exhale during this movement. Pause briefly.
Step 5
Lower your leg to the starting position. Do not allow yourself to start swinging.
Lower your leg to the starting position. Inhale during this movement. Position the bar of the Smith Machine at its lowest point. Lie down on an exercise mat on the floor, holding the bar with your hands above your head. Your legs are straight. Your legs are straight. Repeat as required.