Lying Leg Raise

Lie down on a gymnastic mat. Straighten your legs, put your hands palms down, stretching them out to the sides, or put them under the buttocks. This will be your starting position. Bend your knees. As you exhale, lift your legs, pulling the upper thighs to the midline. Keep moving until your knees are over your chest. Tighten your abdominal muscles. After a short pause, while inhaling, return to the starting position. Complete the required number of repetitions. Variations: to complicate the exercise, you can use a dumbbell sandwiched between your legs, weights or an expander as an additional burden.