Captain's Chair Leg Raise
Paige Waehner
The captain's chair leg raise is the second most effective move for the
rectus abdominis as well as the obliques. You can do a variety 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 health clubs and
gyms. The key to keeping this move safe and effective is, first, to
avoid swinging the legs or using momentum to bring the legs up. Second,
keeping the knees bent will help you focus more on the abdominals and
less on the hip flexors.
How to:
- Stand on the chair and grip handholds to stabilize your upper body.
- Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
- Don't arch the back or swing the legs up.
- Slowly lower back down and repeat for 1-3 sets of 12-16 reps.
If you don't have access to a captain's chair rack, you can try a ball roll out as a substitute.
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