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Start Position
Lie on your back on an incline bench. Grab the top end of the bench (overhead)
with your hands and keep your head on the bench looking forward and up. Then
raise your legs up, so they're just about perpendicular to the bench with your
knees unlocked.
The Movement
Keeping your feet stuck together, bring your hips toward your head, lifting them
six to eight inches off the bench. Keep your spine in contact with the bench
throughout the movement. Once you have curled your lower body as far in and up
as you can, pause for two seconds, and then return slowly to the starting
position.
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If you feel your thighs getting tired, you are probably using too much hip
flexor. Focus on pulling with your abdominals.
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It's slightly easier to perform this exercise with your knees bent, rather than
straight. If you're just getting started, try it this way, and as your lower abs
become stronger, straighten your legs.
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The greater the angle of the incline, the more challenging the exercise.
Adjust accordingly.
Cautions
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Do not pull with your arms. They should remain straight and fairly relaxed.
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Avoid the temptation to pull with your upper body when your abdominals get tired.
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Try not to go any lower than the point perpendicular to the floor when returning
your legs to the starting position.
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