Raising your legs is one of the most excellent exercises for strengthening and toning your abdominal muscles. The tone is needed so that the stomach becomes flat and the waist is narrow. The main, maximum load is received by the rectus abdominis muscle.
Depending on the inclination of the bench, the amount of load on the abdominal muscles will change.
Lie on a bench with your feet down. Grasp the handle with your hands. Feet are not touching the floor. The loin is pressed against the bench.
As you exhale, raise your legs slightly bent at the knees and lift the pelvis slightly from the bench. While inhaling, slowly lower to the starting position. Try to perform the movement smoothly, with an emphasis on lowering your legs slowly. It is during this phase of the movement that you will feel how your abdominal muscles work. Be sure to lift the pelvis off the bench.
Raising the legs resting on the elbows.
During this exercise, an excellent load on the press remains. The lower part is felt a little more.
Raise your legs slightly bent at the knees as high as possible and bring the pelvis forward a little. You also need to lower your legs slowly and not completely.
With this exercise, the legs and trunk are lifted simultaneously. The entire rectus abdominis muscle works great. Hold the bench lightly to maintain balance.
- Do not lower your legs to the end;
- Don’t throw your head back;
- Inertia makes exercises useless; you need to fix the position of the legs at the extreme points and not swing them;
- Do not bend your lower back;
- People are quite mistaken in thinking that exercising the abs burns belly fat;