Instructions:
- 1Sit on the edge of a bench with your hands next to your hips for balance
- 2Extend your legs in front of you, off the edge of the bench
- 3Lift one leg, then lower it while lifting the other, alternating in a 'paddling' motion
- 4Keep your core engaged through the entire movement, and try to keep your back straight
Tips:
- Focus on controlled movement rather than speed
- Ensure you are fully engaging your abs and not relying too much on your hip flexors
- Breathe out as each leg is raised, breathe in as it's lowered
Seated Alternate In Out Leg Raise over Bench: A Comprehensive Guide
The Seated Alternate In Out Leg Raise over Bench is an excellent exercise designed to target the waist area while providing a challenging workout using just body weight. This movement not only strengthens the core but also engages the hip flexors, making it a superb addition to any fitness routine.
How to Perform Seated Alternate In Out Leg Raise over Bench
- Setup: Begin by sitting on a bench with your legs extended in front of you. Ensure that your posture is upright and your core is engaged.
- Movement: Slowly raise one leg while bending the knee and bringing that leg towards your chest. At the same time, extend the other leg outward.
- Alternate: Bring your extended leg back in and lower the bent leg down, then switch legs, repeating the movement in a controlled manner.
- Repetitions: Aim for 10-15 repetitions on each leg before taking a rest.
Tips for Success
- Form First: Focus on maintaining proper form to prevent injuries. Keep a straight back and avoid leaning too far back.
- Control the Motion: Perform each repetition slowly and with control to maximize muscle engagement and effectiveness.
- Breathe: Remember to breathe evenly throughout the exercise to maintain stamina and focus.
- Modify as Needed: If you find the movement challenging, you can reduce the range of motion or perform the exercise without a bench until you build up strength.
Why Incorporate This Exercise?
The Seated Alternate In Out Leg Raise over Bench is versatile and can be easily included in various workout routines, from strength training to rehabilitation programs. By engaging multiple muscle groups, this exercise helps improve overall fitness levels while enhancing core stability.Alternate Names
While primarily referred to as the Seated Alternate In Out Leg Raise, this exercise may sometimes be called the "Seated Leg Raise" or "Bench Leg Raise." Regardless of the name, its benefits remain substantial, making it a valuable addition to your exercise repertoire.Whether you are a beginner or an advanced fitness enthusiast, incorporating this exercise into your routine can greatly enhance your core strength and overall stability. Start today and feel the difference!