Lie with your back flat on a bench and your legs extended in front of you off the end.
Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
Now, as you inhale, slowly lower your legs back down to the starting position.
Variations: You can also perform this exercise on the floor on top of an exercise mat. You can also add weight by holding a dumbbell in between your feet as you get more advanced.
Alternative Exercises For Flat Bench Lying Leg Raise
Feb 11, 2012 5:38 AM:
The single best lower abs exercise. The bench isn't necessary; you can do these just as well on the floor, as long as you don't let your legs rest on the floor at the bottom of the movement. Perform each rep slowly and keep those abs tight. If you can't reach failure in 12 reps, add some weight (dumbbell...+See More
The single best lower abs exercise. The bench isn't necessary; you can do these just as well on the floor, as long as you don't let your legs rest on the floor at the bottom of the movement. Perform each rep slowly and keep those abs tight. If you can't reach failure in 12 reps, add some weight (dumbbell between your feet) and do 10 reps to failure. Boom! You've got abs.-See Less
Feb 22, 2011 3:02 AM:
I do lying leg raises whenever I work my abs, except I hold a dumbbell with my feet.
I do lying leg raises whenever I work my abs, except I hold a dumbbell with my feet.-See Less
May 19, 2010 2:52 AM:
I'm in so much pain right now (sore) I can barely walk!!! ouch!!!
I'm in so much pain right now (sore) I can barely walk!!! ouch!!!-See Less
Mar 21, 2010 2:30 PM:
I do these along with my other ab exercises for my "ab day" once a week, every week. High intensity, low rep, high weight. Just be careful with that tail bone and start out with the lighter weights. Keep form, move slow, and pick a weight you can't do 10 times but you can do 5.
I do these along with my other ab exercises for my "ab day" once a week, every week. High intensity, low rep, high weight. Just be careful with that tail bone and start out with the lighter weights. Keep form, move slow, and pick a weight you can't do 10 times but you can do 5.-See Less
Feb 7, 2010 2:57 AM:
When I do these, I like to bring my legs apart (on the down movement) forming a "V" past the bench and lightly tapping my heels on the floor before bringing my legs back together and up for the crunch. I also do these with ankle weights. :)
When I do these, I like to bring my legs apart (on the down movement) forming a "V" past the bench and lightly tapping my heels on the floor before bringing my legs back together and up for the crunch. I also do these with ankle weights. :)-See Less
Feb 5, 2010 11:54 AM:
love it makes you feel amazing. Feels really good when someone is pushing your feet back down too or with ankle weights
love it makes you feel amazing. Feels really good when someone is pushing your feet back down too or with ankle weights-See Less
Jan 9, 2010 8:41 AM:
I do this exercise when I wake up every morning. I do it on my bed. it really helpful
I do this exercise when I wake up every morning. I do it on my bed. it really helpful-See Less
Nov 13, 2009 10:01 PM:...+See More
I love this exercise. It hits the lower abs really hard. For most, bodyweight alone is too easy. If you can, place a dumbbell between your feet and instead of going up so high like in the pictures, it is best to limit the range to about 45 degrees to keep the pressure on the lower abs the entire movement.-See Less
May 19, 2010 2:52 AM:
I'm in so much pain right now (sore) I can barely walk!!! ouch!!!
I'm in so much pain right now (sore) I can barely walk!!! ouch!!!-See Less
Feb 5, 2010 11:54 AM:
love it makes you feel amazing. Feels really good when someone is pushing your feet back down too or with ankle weights
love it makes you feel amazing. Feels really good when someone is pushing your feet back down too or with ankle weights-See Less
Feb 11, 2012 5:38 AM:
The single best lower abs exercise. The bench isn't necessary; you can do these just as well on the floor, as long as you don't let your legs rest on the floor at the bottom of the movement. Perform each rep slowly and keep those abs tight. If you can't reach failure in 12 reps, add some weight (dumbbell...+See More
The single best lower abs exercise. The bench isn't necessary; you can do these just as well on the floor, as long as you don't let your legs rest on the floor at the bottom of the movement. Perform each rep slowly and keep those abs tight. If you can't reach failure in 12 reps, add some weight (dumbbell between your feet) and do 10 reps to failure. Boom! You've got abs.-See Less
Feb 22, 2011 3:02 AM:
I do lying leg raises whenever I work my abs, except I hold a dumbbell with my feet.
I do lying leg raises whenever I work my abs, except I hold a dumbbell with my feet.-See Less
Mar 21, 2010 2:30 PM:
I do these along with my other ab exercises for my "ab day" once a week, every week. High intensity, low rep, high weight. Just be careful with that tail bone and start out with the lighter weights. Keep form, move slow, and pick a weight you can't do 10 times but you can do 5.
I do these along with my other ab exercises for my "ab day" once a week, every week. High intensity, low rep, high weight. Just be careful with that tail bone and start out with the lighter weights. Keep form, move slow, and pick a weight you can't do 10 times but you can do 5.-See Less
Feb 7, 2010 2:57 AM:
When I do these, I like to bring my legs apart (on the down movement) forming a "V" past the bench and lightly tapping my heels on the floor before bringing my legs back together and up for the crunch. I also do these with ankle weights. :)
When I do these, I like to bring my legs apart (on the down movement) forming a "V" past the bench and lightly tapping my heels on the floor before bringing my legs back together and up for the crunch. I also do these with ankle weights. :)-See Less
Jan 9, 2010 8:41 AM:
I do this exercise when I wake up every morning. I do it on my bed. it really helpful
I do this exercise when I wake up every morning. I do it on my bed. it really helpful-See Less
Nov 13, 2009 10:01 PM:...+See More
I love this exercise. It hits the lower abs really hard. For most, bodyweight alone is too easy. If you can, place a dumbbell between your feet and instead of going up so high like in the pictures, it is best to limit the range to about 45 degrees to keep the pressure on the lower abs the entire movement.-See Less
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of people found this tip helpful
Tip: Flat Bench Lying Leg Raise
Feb 11, 2012 5:38 AM: The single best lower abs exercise. The bench isn't necessary; you can do these just as well on the floor, as long as you don't let your legs rest on the floor at the bottom of the movement. Perform each rep slowly and keep those abs tight. If you can't reach failure in 12 reps, add some weight (dumbbell...+See More
of people found this review helpful
Review: Flat Bench Lying Leg Raise
Sep 6, 2011 9:54 AM: bout to do this one looks promising
of people found this tip helpful
Tip: Flat Bench Lying Leg Raise
May 20, 2011 9:54 AM: ÙØ®ÙÙ Ø´Ù٠تخا٠ÙØ·ÙØ Ø¹Ù٠راس٠اÙدÙبÙ...+See More
of people found this tip helpful
Tip: Flat Bench Lying Leg Raise
Feb 22, 2011 3:02 AM: I do lying leg raises whenever I work my abs, except I hold a dumbbell with my feet.
of people found this review helpful
Review: Flat Bench Lying Leg Raise
May 19, 2010 2:52 AM: I'm in so much pain right now (sore) I can barely walk!!! ouch!!!
of people found this tip helpful
Tip: Flat Bench Lying Leg Raise
Mar 21, 2010 2:30 PM: I do these along with my other ab exercises for my "ab day" once a week, every week. High intensity, low rep, high weight. Just be careful with that tail bone and start out with the lighter weights. Keep form, move slow, and pick a weight you can't do 10 times but you can do 5.
of people found this tip helpful
Tip: Flat Bench Lying Leg Raise
Feb 7, 2010 2:57 AM: When I do these, I like to bring my legs apart (on the down movement) forming a "V" past the bench and lightly tapping my heels on the floor before bringing my legs back together and up for the crunch. I also do these with ankle weights. :)
of people found this review helpful
Review: Flat Bench Lying Leg Raise
Feb 5, 2010 11:54 AM: love it makes you feel amazing. Feels really good when someone is pushing your feet back down too or with ankle weights
of people found this tip helpful
Tip: Flat Bench Lying Leg Raise
Jan 9, 2010 8:41 AM: I do this exercise when I wake up every morning. I do it on my bed. it really helpful
of people found this tip helpful
Tip: Flat Bench Lying Leg Raise
Nov 13, 2009 10:01 PM: ...+See More