Videos
Instructions
Proper Position
- Lie flat on a bench, with your back firmly pressed against it.
- Grip the top end of the bench with both hands for stability.
- Position your body straight with legs extended and feet together, engaging your core and trunk muscles.
Movement
- Slowly lift your legs and hips upward, keeping your body straight, until your back is perpendicular to the bench.
- Control the descent by lowering your legs and hips slowly, keeping your body as straight as possible.
- Stop just before your feet touch the bench to maintain tension in your muscles.
- Repeat the movement for the desired number of repetitions.
Breathing
- Inhale as you lift your legs and hips.
- Exhale as you lower them in a controlled manner.
Tips
- Keep the movement smooth and controlled to avoid jerky motions that could strain your lower back.
- Focus on engaging your core and stabilizing muscles.
- If the exercise is too challenging, start by bending your knees during the lift and descent.
- Avoid arching your lower back to protect your spine.
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