Type of exerciseIsolation

Muscles usedNone


The abdominals are essential for the stability of the pelvis, the orientation of the bust and offers a great help in most exercises composed of the upper body. They consist of the rectus abdominis, the transverse and the obliques.

To have the abdominals drawn and massive, it is essential to vary the exercises to strengthen the different parts of the abdomen. A healthy lifestyle and a proper diet will be just as important as muscle work.

The fat cells responsible for the fat store are in front of your abdominals, so working the abdominals with too much fat on the stomach will only swell your stomach. It will then be necessary to review your food plan.

This isolation exercise will strengthen your rectus abdominis and your transverse. This emphasizes the bottom of the abdominals.

This is the instructions for the leg raises on bench

  • 1. Lie down, your back flat or with your natural arch and hands under the buttocks or near the pelvis.
  • 2. Take off slightly the leg from the ground.
  • 3. Grouped, raise your leg as tight as possible by bringing tit back to the pelvis. Respect your flexibility and raise the leg as high as possible according to your level
  • 4. Slowly lower your leg to return to their original position.
  • 5. Continue your series by repeating the movement

The leg raises on bench : several techniques, tips and advice

  • 1. Aspire your bellybutton to stay sheathed.
  • 2. Never rest your leg on the ground during exercise to maximize abdominal contraction.
  • 3. During your series, do not stop, continue your movement without ever stopping to maintain the abdominal contraction.
  • 4. Slow down the movement when you lower your leg.
  • 5. If the back gets too deep, reduce the amplitude.

Please log in to leave a comment

No comments