Exercising the abdominal region with body weight exercises like seated leg lifts develops strength and power in your midsection. Developing core strength improves performance in a wide variety of competitive sports and aids posture while sitting behind a desk or performing other day-to-day functions. Before starting an exercise program, please consult a physician.
Purpose
Seated leg lifts strengthen and develop the lower abdomen while increasing flexibility in the midsection. Professional bodybuilder Jamo Nezzar notes the leg lift is a challenging, intermediate level exercise for the abdominal region. You can increase muscle strength and definition by gradually introducing more difficult movements to your training regimen and placing greater tension on the targeted muscles.
Movement
Seated leg lifts can be performed on an exercise bench or plyometric bench. Sit near the end of an exercise bench, keeping your feet and knees together. Lean back and grasp the side of the bench, keeping your shoulders back. Pull your knees toward your chest then extend your knees out, keeping your chest up. Keep your knees bent at a 45-degree angle to reduce tension on the knees. Use your arms to maintain balance and support your body. Perform the movement in a slow, controlled manner and lead with your lower abs when you bring your legs up. Perform one set for 20 to 25 repetitions.
Breathing
You might experience dizziness or light-headedness and even elevate your blood pressure if you don't breath properly during seated leg lifts. Supply the brain and working muscles with ample oxygen and execute the exercise with precision by exhaling when you exert and inhaling during the opposing movement. Breathe out as you lift your legs upward to help contract the abdominal muscles, accentuating the movement. Breathe in slowly as you lower your legs back to the starting position. Concentrate on your breathing during each repetition, making each breath steady and controlled.
Considerations
Avoid swinging or jerking motions that could lead to injury. Lifting your legs too high or moving your back parallel to the bench takes the stress off of the lower abdominal region. Pay strict attention to form to receive the full benefit of the exercise.
