- Place weight between ankles or use no weight. Lie supine
on bench or floor. Grasp sides of bench for support.
- Raise legs by flexing hips while flexing knees until hips
are fully flexed. Continue to raise knees toward shoulders by
flexing waist, raising hips from board. Return until waist, hips
and knees are extended. Repeat.
- Exercise can be performed without
added weight until more resistance is needed. When raising
hips, keep knees fully flexed, so as not to throw weight of lower
legs over head. Rectus Abdominis and Obliques dynamically
contract only if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique will only isometrically
contract to stabilize pelvis and waist during hip flexion.
It may be necessary to completely flex hips before waist flexion
is possible. See Spot
Reduction Myth and Lower
Ab Myth. Also see Weighted
Incline Leg Raise.