- 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.
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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
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Review: Flat Bench Lying Leg Raise
Sep 6, 2011 9:54 AM: bout to do this one looks promising
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Tip: Flat Bench Lying Leg Raise
May 20, 2011 9:54 AM: ÙØ®ÙÙ Ø´ÙÙ ØªØ®Ø§Ù ÙØ·ÙØ Ø¹ÙÙ Ø±Ø§Ø³Ù Ø§ÙØ¯ÙبÙ...+See More
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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.
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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!!!
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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.
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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. :)
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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
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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
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Tip: Flat Bench Lying Leg Raise
Nov 13, 2009 10:01 PM: ...+See More