LEG-HIP RAISE (INCLINE BENCH) FOR ABDOMEN MUSCLES

INCLINE LEG-HIP RAISE

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down yourself on an incline bench, as shown above.

2.   Hold the  feet hook arrangement of the bench with your hands, for better support.

3.   Now, contract your belly by pulling your belly button towards your spine, in the mean while raise-up bent knees towards your shoulders, by flexing your hips and waist completely, as you exhale.  

4.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

5.   Slowly, Return back to the starting position by fully extending your waist, hips and knees, as you inhale.

6.   With the procedure mentioned above, do the recommended number of repetitions.

TIPS:

Ø For the sake of variation, the exercise can also be done by placing a weight plate in between your ankles or simply lying down on the ground and flexing your hips (which is also known as “LYING LEG-HIP RAISE”).

Ø Make sure that upper body remain stationary, during the exercise.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

CAPTAIN'S CHAIR KNEE RAISE CRUNCHES FOR ABS LIKE PROFESSIONAL BODYBUILDERS

      
     KNEE RAISES CRUNCH ON   

        PARALLEL  FRAMES

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Position yourself on the captain’s chair or vertical leg raise bench and grip the handholds while pressing your back against the padded back of the chair.

2.   In the above position, your elbows are bent at 90 degree angle and legs are fully extended.

3.   Ensure that, even when your legs are extended to its maximum length, still your feet don’t touch the ground as shown above.

4.    Now, while exhaling, slowly role up and lift your legs until your thighs become parallel to the ground.

5.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

6.   Come back to the starting position, as you inhale.

7.   Repeat as many times as recommended. 

TIPS:

Ø During the exercise, keep your neck straight and torso pressed with the back pad arrangement.

Ø For the sake of variation, you can do this exercise by holding a weight belt on your waist or simply you can do this exercise on a chin-up bar.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.