Lifting your legs on an inclined bench
About this exercise
"Lifting your legs on an inclined bench" targets the Tsakiya muscle group, suitable for beginners. The main load falls on: Abs, Quadriceps. No equipment required.
Description
An exercise to strengthen the abdominal muscles, especially the lower abdomen, as well as the hip flexors. It is performed lying on an inclined bench with straight or bent legs raised up. The exercise develops core muscle strength, improves body stability and movement control.
Instructions
Starting position: Lie down on an inclined bench with your head up. Grasp the edges of the bench or the special handles tightly with your hands. Legs straighten, feet together. Press your lower back against the bench and tighten your abdominal muscles. Accomplishment: As you exhale, slowly lift your straight legs up, contracting your abdominal muscles. Lift your legs to a position where they are approximately perpendicular to the floor or higher, if mobility allows. At the top, twist the pelvis slightly upwards, without creating a sharp swing with your feet. As you inhale, slowly lower your legs, keeping your abs tense. Don't throw your legs down and don't let your lower back bend excessively.
Muscles worked
Primary
Secondary
