Lever Seated Leg Raise Crunch

Lever Seated Leg Raise Crunch Instructions

Positioning

1. Adjust the Machine: Before you start, adjust the seat height so that when seated, your knees are at a 90-degree angle when your feet are resting on the footpads.
2. Sit Down: Sit down on the machine with your back against the backrest.
3. Secure Your Legs: Place your feet on the footpads and make sure they are securely in position. Adjust any additional supports to snugly fit against your thighs.

Movement

1. Grip the Handles: Grab the handles positioned above your head with both hands to stabilize your upper body.
2. Engage Your Core: Tighten your abdominal muscles and maintain a straight back against the backrest.
3. Lift Your Legs: Slowly raise your knees towards your chest while keeping your feet together. Focus on using your abs to lift rather than swinging your legs.
4. Pause at the Top: When your knees are close to your chest, pause for a moment to maximize the contraction in your abdominal muscles.
5. Lower Your Legs: Lower your legs back to the starting position in a controlled manner, avoiding any sudden movements.
6. Repeat: Aim for 10-15 repetitions, rest, and repeat for 2-3 sets.

Tips

- Keep movements slow and controlled to engage your core effectively.
- Avoid using momentum; focus on the muscle contraction.
- Breathe out as you lift your knees and breathe in as you lower them.

Cool Down

After completing your sets, take a few moments to stretch your abdominal muscles and lower back to prevent stiffness.