Instructions:
- 1Sit on the floor with your legs extended in front of you
- 2Hold a dumbbell in each hand at the level of your shoulders
- 3Press the dumbbells upwards until your arms are fully extended
- 4At the same time, raise your legs off the floor into a 'V' shape
- 5Lower both your arms and legs in a controlled manner
Tips:
- Engage your core throughout the entire movement
- Keep your back straight during the exercise
- Perform the movement slowly and controlled
- Breathe out when you lift and breathe in as you lower
Dumbbell Seated Military Press In Out Leg Raise: A Comprehensive Guide
The Dumbbell Seated Military Press In Out Leg Raise is an effective exercise that targets the waist while also engaging multiple muscle groups. This dynamic movement combines the benefits of both a seated military press and leg raises, making it a great addition to any fitness routine.
Exercise Benefits
- Strengthens Core: The leg raise aspect helps to tone and strengthen the abdominal muscles, while the upper body press builds shoulder strength.
- Improves Stability: This exercise promotes core stability, which is essential for overall functional movement.
- Bilateral Coordination: Alternating movements of pressing and leg lifting enhances coordination and balance.
How to Perform the Dumbbell Seated Military Press In Out Leg Raise
- Begin by sitting on the floor with your legs extended straight in front of you, holding a dumbbell in each hand at shoulder height.
- Simultaneously press the dumbbells overhead while bringing your legs in towards your chest.
- Lower the dumbbells back to shoulder height while extending your legs back to the starting position.
- Repeat for the desired number of repetitions.
Tips for Success
- Maintain Proper Form: Keep your back straight and core engaged to avoid injury.
- Control Your Movements: Focus on slow and controlled motion to maximize muscle engagement and minimize risk of strain.
- Start Light: If you are new to this exercise, begin with lighter weights to ensure you are comfortable with the movement.
Alternative Names
This exercise may also be referred to simply as the Seated Dumbbell Press with Leg Raises or the Dumbbell Shoulder Press Leg Raise. Recognizing these variations can help you find additional resources or modifications suited to your fitness journey.
Incorporating the Dumbbell Seated Military Press In Out Leg Raise into your workout routine can significantly enhance your core strength and overall stability. As always, listen to your body and adjust as necessary to ensure a safe and effective workout.