This exercise targets: abdominal muscles
For this exercise, you will need: an exercise mat and a dumbbell
Lie flat on your back with your head and shoulders resting on the exercise mat. Your legs are straight and locked at your knees, while the toes are pointed forward. Hold a dumbbell above your head and be careful not to drop it.
Raise your legs to the point they form a 90 degree angle with your body, and then return them to the starting position.
Tips:
Exhale during the effort or lifting phase and inhale during the lowering phase.
Push the small of your back down into the floor to better isolate your abdominal muscles.
Remember to keep your legs as straight as possible, and don't bend your knees.
Beginners and people with back problems: slightly bend knees and put hands below the butt.
Advanced: Tuck your chin into your chest and perform the movement slowly.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
For this exercise, you will need: an exercise mat and a dumbbell
Lie flat on your back with your head and shoulders resting on the exercise mat. Your legs are straight and locked at your knees, while the toes are pointed forward. Hold a dumbbell above your head and be careful not to drop it.
Raise your legs to the point they form a 90 degree angle with your body, and then return them to the starting position.
Tips:
Exhale during the effort or lifting phase and inhale during the lowering phase.
Push the small of your back down into the floor to better isolate your abdominal muscles.
Remember to keep your legs as straight as possible, and don't bend your knees.
Beginners and people with back problems: slightly bend knees and put hands below the butt.
Advanced: Tuck your chin into your chest and perform the movement slowly.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions