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Exercise 2 Captain's Chair Leg Raise

























The captain's chair leg raise is the another efficient exercise for the rectus abdominal as well as the obliques. You can do a lot of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most gyms and health clubs . The tip to keeping this move safe and effective is, first of all, to avoid swinging the legs or using momentum to bring the legs to move them up. Then,if you will keep the knees bent you will focus more on the abdominals and you ll make it correctly. To do it right we will present you some tips:
a)Stand on chair and grip handholds to stabilize your upper body.
b)Press your back against the pad and contract the abdominals to raise the legs up and lift knees towards at your chest.
c)Don't arch the back or swing the legs up.
d)Slowly lower back down and repeat for 2-4 sets of 10-14 reps.

This is a very effective move so try to make it everyday.