Content

• Steps
• Method 1 of 4: Take a starting position
• Method 2 of 4: Performing the Exercise
• Method 3 of 4: Advanced version
• Method 4 of 4: Frequency
• Tips
• Warnings
• What do you need
• Tips
• Warnings

Raising your legs and upper body at the same time is an excellent exercise for strengthening your abs. If you want to find relief in the abdominal region, then this exercise is perfect for you.

Steps

Method 1 of 4: Take a starting position

1. 1 Lie with your entire back on the floor and straighten your legs.
2. 2 Stretch your arms along your head and above.

Method 2 of 4: Performing the Exercise

1. 1 As you exhale, lift your arms, upper body, and legs up. The legs and arms will meet at the highest point. In the top position, you will balance on your glutes. Your legs should remain straight at a 35-45 degree angle to the floor, and your arms should be parallel to your legs.
2. 2 As you inhale, lower your legs and arms to the starting position.
3. 3 Repeat.

Method 3 of 4: Advanced version

1. 1 Use a gymnastic ball to make the exercise harder.
   • Lie with your stomach on the ball. Slowly walk forward on your hands until only your ankles and feet are on the surface of the ball.
2. 2 As you exhale, bend your knees and roll the ball towards your torso. Don't drop your hips or slouch your back. Instead, tense your abs to support your body.
3. 3 While inhaling, straighten your legs and return to the starting position.

Method 4 of 4: Frequency

1. 1 Do 10 to 12 repetitions of this exercise per set. Complete 2 to 3 sets in total.
2. 2 Train overtime. To see results, try to do 2 to 3 sets 4 days a week for 6 weeks. For the fastest effect, increase the number of approaches and workout time.

Tips

Warnings

What do you need

• Yoga mat (optional).

Tips

• This exercise is aimed at strengthening the strength and flexibility of the core muscles.
• To make it easier for yourself, you can bend your knees when lifting your legs up.
• Do not touch your feet with your hands, but place them parallel to each other.
• Don't overdo it. Just train within your limits, gradually building up momentum.

• Your arms and legs should be roughly parallel to each other at the top.
• When your legs and arms are at their highest point, only your buttocks will touch the floor.
• If you have reached the highest level of perfection, then take the medicine ball in your hands as a weighting agent.

Warnings

• You run the risk of injury in the lumbar region if the exercise is not performed correctly.

• Repeat the exercise for the recommended number of times.
• If you do more than you should, then you will feel a burning sensation in the muscles.
• Don't overdo it.