Content

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

This moderate-intensity exercise will gradually stretch the thigh muscles and strengthen the ligaments that connect the abs to the hip muscles.

Steps

Method 1 of 4: Take a starting position

1. 1 Sit on a comfortable, firm gym table. (You can use a gymnastic bench as well, but you won't have the same amount of space.)
2. 2 Lie on a table with your back straight and your face facing the ceiling. Bend your knees at right angles, with your feet still on the floor.

Method 2 of 4: Performing the Exercise

1. 1 Raise one leg to your chest. Place one hand on the surface of the knee and the other below it, then pull the knee even closer to the shoulder or head area, keeping the other leg firmly on the floor.
2. 2 Lock the position for a few seconds. Change the position of your legs and repeat the exercise.

Method 3 of 4: Advanced method

1. 1 In order to complicate the load, you can set the table higher or sit down on it. You will have to do more work, which will have a positive effect on the definition of your abs and thighs.

Method 4 of 4: Frequency

1. 1 Do this exercise for one to one and a half minutes per set. Do this for 6 sets (3 on each side).
2. 2 In order to start noticing results, try to do 6 sets 5 days a week for 6 weeks. Increase the number of sets and reps for faster results.

Tips

• The advantage of this exercise is to improve the strength and flexibility of the abdominal muscles in the hips and pelvis.
• To make things easier for yourself, you can sit on the table higher (so that each leg receives more support) or simply lower the table lower.

Warnings

• You run the risk of stretching the muscles of the legs and hips if the exercise is not performed correctly.

What do you need

• Gymnastic table (bench)