Manual

31
Abdominal Exercises
Lying Leg Raise
START ACTION
START
• Lieonyourbackwithyourhead
resting on the bench.
• Tightenyourabsandflattenyour
back against the bench.
• Bendyourkneesandhipsto90
degrees.
• Reachtothesideandgraspthe
bench with each hand.
• Relaxtheneck.
• Tightenyourabsandslowlyextend
your hips and knees.
• Moveyourlegsawayfromyou
keeping them parallel to the floor.
• Keepyourbackflatagainstthe
bench for the entire movement.
• Slowlyreversetheactionandreturn
to the starting position without
relaxing.
FINISH
Muscles worked
Abdominal area, including the rectus abdo-
minus, obliques and quadriceps
Bench position
Flat
Success tips
• Tightenyourabsbeforeyoumove.
• Allowexhalationupandinhalationdown,
without exaggerating breathing.
• Contractasfarintothemovementsas
possible.
• Keepyourbackflatagainstthebench.