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February 5th , 2023

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6 months ago

HOW TO DO SIT-UP VARIATIONS, PART 2

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*Best Sit Up Variations: Flat Bench Leg Stretches 

 

 Core Muscles: Abdominals, Hip Flexors 

 

 Lie on your back on a flat bench with your legs straight and arms at shoulder height. Sides Place your palms on the bench for extra stability. 

 

 

 Keeping your arms straight, on an exhale lift both legs until they are perpendicular to the floor. This is the starting position. Pull both knees towards you by bending your hips and waist as you inhale until both knees are touching or as close as possible (the closer you get, the greater the resistance).Exhale on this step and hold it for a second. Return to the starting position by lengthening your waist and hips on the exhale and contracting your abs until your legs are fully extended off (or close to) the floor. If possible, allow the legs to slowly return to the starting position off the floor between repetitions for best results. Repeat for recommended number of reps 

 

 *Best Ab Variations: Hanging Knee Raise 

 To Do Hanging Knee Raise: 

 

 

 How To: Hanging Knees/Leg Raise BUILD A SCIENCE-BASED 6" PACKAGE! ”!Grab a pull-up bar with both hands, palms facing out. 

 Raise your knees so they are in front of your chest, then slowly lower them back down. Do not swing your legs during this exercise, move slowly and control the movement at all times. 

 Repeat as many reps as you like or until you are too tired to continue! 

 

 Hanging knee raises are a great way to build your abs and hip flexors, but there's an easier variation you can try if you find it too difficult at first: straight leg raises!To do this, grab the bar with both hands and raise your legs straight up so they line up with your body, then slowly lower them back down as before. This will help strengthen some of the same muscle groups without being as challenging - you can work your way up to 

 hanging knee raises later if you want!

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