Double leg reverse crunches with bent knee (lying leg raises)
What is it and benefits?
- The Abdominals-Supine Lowering is a beginner exercise which promotes strength in the low back, hips, and lower abdomen while lying down on the back.
Who should perform it?
- Exercises should not be performed by those who have excessive lower back arch/curvature and/or injury.
- Special care must be taken to stretch the hips, hip flexors, and spine before attempting this exercise. Spine stability and good core strength are necessary to prevent injury!
- While lying on the back, extend both arms out to either side of the body into a “T” formation.
- Draw the knees up toward the chest to form a right angle. The feet should be flexed with the toes pointing at the ceiling.
- For extra support, turn the palms of the hands face down on the floor.
How to Do the Exercise:
- Draw the bellybutton toward the spine.
- Slowly lower the legs as far as comfortably possible without touching the toes to the floor.
- Keep the spine as flat as possible throughout the motion. Return to the starting position.
- Concentrate all movement in the core muscles.
- Keep the arms, neck, and shoulders stable.
- Make sure that the low back is as neutral as possible.
- To make this exercise more challenging, turn the palms facing upward.
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