Layer Chest Pull-Ups

Lie down on a gym mat or flat bench as shown. Place your hands under your buttocks, palms down, or wrap them around the edges of a bench. Stretch your legs forward. This will be your starting position. Bend your knees and as you exhale pull them towards your chest. The upper part of the thighs should move towards the midline of the abdomen. Keep moving until your knees are at your chest. Stay in this position. On an inhale, slowly return to the starting position. Complete the required number of repetitions. Variations: You can also do this exercise on an incline bench. And to complicate the exercise, use a dumbbell sandwiched between the feet as an additional burden.