LEG RAISE

Instructions

Place a band underneath a leg lift/dip bar station. Use the ankle straps in the M&F Strength band kit to secure the ends of the bands to your legs or knees. Once secure simply raise your knees or legs upward contracting about the lower part of the abdominalsTips

Make sure not to use your hip flexors to complete the movement. Use your abs by literally lifting your hips up as high as they can come curling your butt upward and forward.

Set the pulley of a cable station to the lowest setting and attach an ankle strap to it. You'll want to use a relatively light weight on this move.

Facing away from the machine, secure the strap around one ankle and step forward so the weight is only a few inches off the stack. Don't step too far out, otherwise you'll lose the vertical line of pull that's most effective for this exercise.

Standing up straight, execute the exercise by lifting your fully extended leg straight up and out in front of you until it's roughly parallel with the floor. Keep your body stable with a tight core and your hands on your hips.

Lower your leg back down and let it touch the floor slightly behind your plant leg. Feel free to re-establish your balance by putting weight on the working leg between reps.</p>

Complete all reps with that leg, then switch legs.

A.K.A. Leg Lifts on Ball

Lying down on a stability ball face up with your hands above your head holding on to an immobile object: couch, bench, table etc., keeping your legs straight slowly raise your legs off the floor until your feet are above your waist and your legs are vertical to the floor then slowly lower them down to the start position. Tips

In your own home there is no one you have to impress, so take it slow and do it right.

Lying down on the floor face up with your hands at your sides or tucked under buttocks, keeping your legs straight slowly raise your legs off the floor until your feet are above your waist and your legs are vertical to the floor then slowly lower them down until you are in the start position.

A.K.A. Hanging Leg Raise

Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your waist. Do NOT swing and use momentum. Go slow and concentrate on using your abs to pull your legs up. Return to the starting position.

A.K.A. Lying Leg Raise

START: Lie down face up on the floor with your entire body straight and your hands under your glutes to stabilize your torso. Hold your legs a few inches off the floor. MOVE: Raise my legs up toward the ceiling until they are just short of perpendicular to the floor. Slowly lower your legs back to the start.*Note: to make this exercise harder perform it on a decline bench with your head on the higher end.Step 1Step 2Step 3

A.K.A. LEG LIFTS

Lay down on a slanted bench (Incline). Grasp onto the bench behind you for leverage. Bring both legs up about 90 degrees from the floor flexing your abs and lowering down parallel to the floor.

A.K.A. Hanging Leg Raise (Jack Raise)