How to do Flat Bench Lying Leg Raise
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I. Flat Bench Lying Leg Raise: What is it?
The flat bench lying leg raise is one of the exercises that provides tightness to the abdominal area. As such, it is considered to be a strength type of exercise that works mainly for the abdominal muscles using the body’s own weight for resistance. This exercise also has an isolation mechanic type, that is, it works with a specific group of muscle at a time.
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II. How to do it?
Below are the steps to follow in doing the flat bench lying leg raise exercise:
Step 1: Lie with the back pressed flatly on the floor while extending both legs.
Step 2: As the starting position, place both hands under the glutes while keeping the palm facing the floor. If this exercise is done on the bench, place it on the sides where it holds the bench.
Step 3: While the legs are extended, start to bend the legs upward until it makes a 90 degrees angle with the floor. The knees can slightly bend but make sure it is locked. As the contraction starts, exhale with the movement and hold it for a little while.
Step 4: Now, slowly return to the original position while inhaling.
III. Things to remember
For a more advanced level, using dumbbells can be considered. Put the dumbbell in between the legs for added resistance. This exercise can also be done in the floor with an exercise mat.
