Bent-Knee Raises
Reps15 times
Calories burned121 kcal
LevelBeginner
Changing duration and load is available in our application
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.
How to perform the exercise
15 times
121 kcal
Control your movement and do not rush.
01
Start position
Lie on the floor with your arms extended at your sides.
02
Setup
Bend your knees about 75 degrees and lift your feet 5 cm off the floor.
03
Pull-in
Exhale and, tensing the lower abs, pull your knees toward you, lifting your hips off the floor.
04
Peak
At the end, your knees should be over your chest; tense the abs.
05
Lowering
After a short pause, inhale and slowly return to the start position, controlling your legs.
Variants
Beginner
Use a small range without lifting the pelvis.
Middle
Work with pelvic lift and a full knee pull-in.
Professional
Straighten your legs or add ankle weights.
Which muscles are working
Abs and core
Benefits of the exercise
Strength
Develops the lower abs.
Balance
Trains pelvis and lower-back control.
Simply
No equipment required.
Contraindications
Acute lower-back pain.
Recent abdominal or spinal injuries.
Medical prohibition of abdominal training.
Recommendations
Control
Control the leg movement.
Lower back
Avoid a sharp arch.
Breathing
Exhale on the pull-in.
