How to Do
How to Do Bench Leg Raises With Rotation
The bench leg raises with rotation should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the bench leg raises with rotation.
Beginning
Beginning Flat Bench Lying Leg Raise
1. Lie down with your legs out in front of you on a flat bench.
2. Place your hands, palms down, beneath your glutes. You can also grasp the bench's sides. This is where you'll begin.
3. Maintain as much straightness in your legs as possible. Raise them till they form a 90-degree angle with the floor while exhaling. Hold the contraction for a second at the top.
4. Inhale and return to the starting posture by lowering your legs.
Movement
Flat Bench Lying Leg Raise Movement
1. Start off by laying flat on a bench so that your arms are bent, and holding on to the sides of the bench near your head. Your legs will be straight hovering in the air a couple of inches above the bench.
2. Simultaneously bring your legs to your body and twist with your hips. While this occurs, your lower back should be slightly off of the bench. Untwist with your hips and simultaneously bring your legs back down to the starting position.
3. Repeat this process by bringing your legs back up in the air, buy alternating directions that you twist.
4. Repeat.
Benefits
Flat Bench Lying Leg Raise Benefits
The leg raise not only strengthens and stretches your lower abs, but it also strengthens and stretches your hips and lower back, which is beneficial for anyone who spends a lot of time sitting at a computer.
Exercise Aliases
Bench Crunches, Ab Workouts, Twist Crunches, How To Do Revers Crunches with Rotation, Bench Leg Lifts.
