The leg lifts focus on the elbows

This is a great basic exercise for developing the abdominal muscles, which will provide load almost the entire straight muscle of the abdomen, the upper and lower part. It is believed that the leg is maximally working on the bottom of the press, and the elevation of the trunk – top, but in this exercise, which essentially is a lightweight version of the leg curl on the bar or on the Swedish side, direct muscle constantly tense. Moreover, the voltage is dynamic to the bottom, static — top.

Working muscles

The rectus abdominis, obliques.
Minor: muscles of the hip joint (rectus femoris, ilio – psoas muscle)

You will need a special machine with two pads for the elbows and forearms, which allows to exclude the operation of the muscles of the hands in contrast to performing the same exercises on the crossbar, and entirely to concentrate on the abdominal muscles.

Technique

• Stand in the trainer, back lean against his back, take position in the emphasis on the elbows.
• Legs bent at the knees, and not straightened all the time of the exercise, otherwise the load on the muscles of the abdomen will go to the muscles of the legs.
• Hold the breath and strength of the abdominal muscles raise your knees as high as you can and then a little higher.
• At the upper point the maximum strain the muscles, hold for a few seconds, and slowly lower the legs back. Complete a minimum of 20-25 reps in no less than four approaches.

Tips

Do the exercise technically, do not swing forward and back (in case if your trainer is no back). The growth of fitness you can weight your work by attaching to the legs or feet of additional cargo. You can also ask unemployed friend to hold your legs during ascents and descents, simulating, thus, the weight of the load.

Leg lifts are aimed at maintaining the abdominal muscles in shape, giving the elevation of the anterior surface of the abdominal wall, so do it as often as possible, every workout, in combination with at least one exercise for the press.