Captains Chair Leg Raise
The captain’s chair leg raise is the second most effective move for the waist and abs. 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 loose. This machine 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. You should feel your stomach and abdominal muscles pulling your legs up. Second, keeping the knees bent will help you focus more on the abs and less on the hip flexors.
1. Stand on chair and grip handholds to stabilize your upper body. Remember this is exercise isn’t for your arms, left with your stomach muscles.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. Take is slow, it might take a few minutes to get the rhythm of it. (Advice: Try holding this position a couple of times for a few seconds.)
3. Don’t arch the back or swing the legs up.
4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.
