Raising legs on an incline bench - all the best for the press

Raising legs on an incline bench - all the best for the press

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Perhaps the best exercise for the abdominal muscles is lifting your legs on an inclined bench.

To perform the exercise you will need an inclined bench, preferably with an adjustable angle of inclination. Inclined bench for bench press does not fit! Or a bench with mounts and a Swedish wall - you can change the angle of inclination, clinging to a bench higher or lower.

Benefits of exercise

  • Can be done at home.
  • Acceptable even if you have a sore back.
  • You can change the degree of load by increasing or decreasing the angle of the bench.

  • Ease of execution.
  • Low probability of injury.

Options for lifting the legs on an inclined bench

If your back hurts

For back pain, we recommend that you begin to strengthen the abs by raising your legs on the floor. If you still want to try this particular option, then follow the instructions:

  1. We set the bench angle of 30 degrees.
  2. Clinging with your hands to the handles on the head of the bench (the handles should be), we lay down on the bench.

    By the force of the hands we hold the body in this position.

  3. To beginners, lift legs in turn to a right angle with the body. After one leg has returned to its original position, we repeat the same for the second leg.
  4. When you get strong (after at least 2 weeks), you can lift two legs at the same time.
  5. The pelvis is pressed to the surface of the bench! It is impossible to tear it off if the back is prone to pain!

Raising legs on an incline bench - all the best for the press

The recommended number of repetitions is 10-15 in three approaches.

It is enough to perform the exercise 2 times a week.

Another easy exercise option is raising the legs bent at the knees. Straighten your legs over time. The safety reference is the absence of pain. As soon as there is discomfort in the lower back, bend your legs even more, or try alternately raising your legs.

Watch the pelvis - it should be "glued" to the bench.

If you are already strong enough, or your back never hurts

  1. Lie on the bench and, holding your hands on its head, raise both legs to 90 degrees.
  2. When your legs reach an angle of 90 degrees you have two options - to keep them in this position for 2-3 seconds or go further. In the first case, after holding, we lower our legs and repeat the movement 10-15 times in three approaches.
  3. In the second option, you tear off the pelvis from the bench and pull your knees to your chest.

    If at the same time you feel a sharp pain in the lower back - limit yourself to the first option. After several weeks of training, try again raising your legs while lying on a bench with a gap in the pelvis.

If you are doing the exercise for the first time in your life

For beginners and those whose press has not experienced such loads, we recommend that you follow of such instructions:

  1. We set the angle of the bench to 30 degrees. If it’s possible, put it down!
  2. Feet slightly bent at the knees, lift them 5-8 times. We focus on well-being.

    If you can pick it up, do it 10 times. The number of approaches is 2.

These nuances must be observed so that you do not spend 2-3 days following a workout in the company of wild pain in the abdominal muscles. The load must be introduced gradually. Then the training will be more interesting, and after it will be better to live.

Increase the load

  1. Maximize the angle of the bench.
  2. Put the weights on your feet. Their weight is limited and, in case of lack of weight, we recommend using dumbbells. Taz does not take off the bench.
  3. You can use rubber bandages instead of weights and dumbbells.

    Fasten them to the bench and legs. The load will be excellent and dynamic.

Recommendations and tricks

  • Change the angle of the bench. If the exercise is easy, the angle can be increased. The larger the angle, the higher the load.

  • If you don’t feel the load at a high angle, hold a dumbbell between your feet. Choose weight so that it is difficult to carry out the exercise, but it is possible with the right technique.
  • One of the options for weighting is not to lower your legs on the bench and begin the next repetition at a distance of several centimeters from it.
  • If you want relief, do an exercise with weighting, and limit the number of repetitions to 10-12.
  • To raise straight legs, you need to do stretching before and after training!
  • If you need stamina, do it without weight and as many times as you can.

  • After the exercise, lie on your stomach and bend back, standing on your hands. Be sure to stretch your abs after exercise!

Attention: before using weights, do 10-15 reps without weight to warm up!

Why do some people tear off the pelvis from the bench, and others not

The usual lifting of legs on an inclined bench loads the lower abdomen. The upper half works, but not so intensively. To load her, athletes tear off the pelvis and stretch their knees to the chest or chin. Some raise their legs with their socks to the ceiling, giving the press an extreme load.

Raising legs on an incline bench - all the best for the press

This is an effective way to strengthen the abs, pump up his muscles. If you have any problems with the spine, this exercise option can injure your lower back. The safety reference is the absence of pain.

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Raising legs on an incline bench - all the best for the press

FitNavigator.

ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

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