To do leg raises on a bench, lie on your back, raise your legs, and then crunch up, lowering your legs slowly.
Here's a breakdown of how to perform leg raises on a bench:
- Starting Position: Lie flat on your back on a bench. Grip the bench behind your head for stability, if needed.
- Leg Raise: Raise your legs upward, keeping them relatively straight (a slight bend in the knees is acceptable to avoid locking).
- Crunch: As your legs reach the top of the raise, perform a slight crunch by lifting your hips and lower back slightly off the bench. This engages the lower abdominal muscles more effectively.
- Controlled Descent: Lower your legs slowly and with control.
- Repeat: Repeat the leg raise and crunch motion for the desired number of repetitions.
Important Considerations:
- Lower Back: It's okay if your lower back arches slightly, but avoid excessive arching. Focus on controlled movements to prevent injury.
- Core Engagement: Keep your core engaged throughout the exercise to stabilize your body and maximize effectiveness.
- Breathing: Breathe in as you lower your legs and breathe out as you raise them and crunch.
