Abs
Target Muscles: Abdominals, Hip Flexors
Pro Tips: Lift your legs until your hips lift off of the bench, ideally your knees will go above your eyes
Lower your legs, until your heels go below your hips over 2-3 seconds
You may lower your legs until they are parallel to the ground, but this increases back pressure
Focus on feeling your abs and hip flexors not lower back
Adjust the range of motion, intensity, etc and if you still feel lower back, select another exercise
A very difficult exercise because you can increase the resistance by extending the weight of the pulley. This will progressively overload the abs and also apply constant tension throughout the movement
- Position the bench so that it will allow constant tension throughout the range of motion
- Adjust the pulley height just above the level of the bench
- Attach a long strap to the pulley to place feet in
- Place both feet in the strap and allow the strap to go between the ankles
- Lie on your back and hold onto the bench above your head
- Keep your knees slightly bent and hold throughout the set
- Lift your legs until your hips lift off of the bench, ideally your knees will go above your eyes
- Lower your legs, until your heels go below your hips over 2-3 seconds
- You may lower your legs until they are parallel to the ground, but this increases back pressure
- Focus on feeling your abs and hip flexors not lower back. Adjust the range of motion, intensity, etc and if you still feel lower back, select another exercise
