seated leg raise advance

How to do Seated Leg Raise Advance

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[youtube]http://www.youtube.com/watch?v=oPTQYeteK9U[/youtube]

 

Are you frustrated with all the attempts you have done to getting more shapely hips? Do you want to start fitting in your old pair of jeans again or be able to confidently buy tighter jeans? The seated leg raise advance will surely not disappoint you.

Do not let the word “advance” intimidate you. If it helps, you can start out with the seated leg exercise (steps 1-3 of the execution below) without engaging the use of your hands first. This movement in itself is already a good muscle workout for your hip flexors.

As soon as you get the hang of it, the seated leg raise advance could be done with a “twist”-literally and figuratively, as you raise your hands and twist your body while performing the crunch movement. From the upper thigh muscles all the way to your abdominals and obliques, this exercise can greatly boost your efforts to tighten your core muscles.

As long as you do this exercise right, seated leg raise advance can also be used to improve back pains and problems. Many athletes also benefit from the twisting and crunch movements that allow for more flexibility of your abdominal muscles while maximizing its strength potential at the same time.

Instructions

Preparation

  1. Sit down on the edge of a workout bench or any elevated sturdy ledge.
  2. Grab hold of the edge with both hands on each side of your hips for added support.

Execution

  1. Lean back slightly until your torso is at a 45 degree angle to the bench.
  2. Raise both feet slightly off the floor, keeping your knees bent and close together at all times.
  3. Crunch forward without sitting up completely, keeping your abdominal muscles tight, while simultaneously pulling in both your knees inward by lifting your feet higher off the floor. Repeat this step several times.
  4. Raise your hands and touch the sides of your face lightly, bending at the elbows, while still performing step 3 straight on repeatedly.
  5. Twist your upper body to the right while continuously crunching and pulling your legs in so that your left elbow lightly touches your right knee each time they meet in the middle. Repeat this step a few times on the same side.
  6. Twist your upper body to the left and do the same on that side a few times.
  7. Twist your torso back to the center, make fists and lower your hands down to your chin but still keep your elbows bent, and do the same crunch-and-leg-raise movement straight on.

 

Return

Sit up straight and touch your feet back to the ground.

Repeat

Is this part of your usual abs workout? Share your experience by inputting your insights below.