Bent-Knee Raises

Lie on the floor, arms outstretched at your sides. Bend your knees approximately 75 degrees and lift your legs off the floor 5 cm. As you exhale, tighten your lower abdominal muscles, pull your knees towards you, keeping them bent at the same angle. Continue this movement by lifting your hips off the floor and lifting your pelvis as shown. Tip: When performed correctly, at the end of this movement, the knees should be above the chest. Tighten your abdominal muscles, after a short pause while inhaling, slowly return to the starting position. Tip: control the movement of the legs. Complete the required number of repetitions. Variations: To make the exercise more difficult, straighten your legs or put on weights.