Laying Legs To Chest Sitting On A Horizontal Bench

Sit on the edge of a horizontal bench with your legs extended parallel to the floor. Hold on to the bench on both sides with your hands. The upper part of the body is tilted back 45 degrees. This will be your starting position. As you exhale, pull your knees towards you while tilting your torso forward. After a short pause while inhaling, return to the starting position. Complete the required number of repetitions. Variations: You can do this exercise while sitting on the floor. To complicate the exercise, use a dumbbell sandwiched between your feet as an additional burden. You can also fasten the straps of the cable of the lower block to the ankles. In any case, do not rush to increase the burden, excessive weight can cause a hernia.