Seated Flat Bench Leg Pull-In

• The Seated Flat Bench Leg Pull-In targets the abdominals for improved core strength and stability.
• It is an effective exercise that can be easily modified for different levels of difficulty.
• It can be made more challenging by adding a dumbbell or pulley for extra resistance.
• It helps to improve posture and balance, as well as strengthen the lower back musculature.
• It also provides a great way to increase the intensity of your ab workouts.
• It can help to reduce the risk of injury, as it helps to build a strong and stable core.

1. Begin by sitting on a bench with your legs stretched out in front of you, slightly below parallel. Hold onto the sides of the bench with your arms. Lean your torso backwards at a 45-degree angle from the bench. This will be your starting position.
2. As you exhale, bring your knees in towards your torso while simultaneously moving your torso closer to your knees. Maintain a steady breathing pattern throughout the exercise.
3. Pause for a second, then slowly return to the starting position as you inhale.
4. Repeat the movement for the recommended number of repetitions.

Variations:

• You can perform this exercise on a mat on the floor instead of a bench. Simply place your arms to the sides and elevate your legs slightly off the floor.
• For added resistance, hold a dumbbell in between your feet as you perform the exercise.
• Advanced exercisers can attach a pulley to their feet for even more resistance.
• However, be cautious when adding weight to this exercise to avoid the risk of a hernia. Gradually increase the weight to prevent injury.

1. Sit on a bench with your legs stretched out in front of you, slightly below parallel, and your arms holding on to the sides of the bench.
2. Lean your torso backwards at a 45-degree angle from the bench. This will be your starting position.
3. Breathe out as you bring your knees in towards you and simultaneously move your torso closer to them.
4. Pause for a second, then inhale as you return to the starting position.
5. Repeat for the recommended number of repetitions.

Variations:

• You can perform this exercise on a mat on the floor by placing your arms to the sides and stretching your legs slightly above the floor.
• For added resistance, hold a dumbbell in between your feet or attach a pulley to them as you become more advanced.

Remember to be cautious when adding weight to avoid the risk of a hernia.

1. Ensure that the bench you are using is stable and secure before beginning the exercise.
2. Position yourself properly on the bench, with your legs stretched out in front of you slightly below parallel and your torso leaning back at a 45-degree angle.
3. Keep your arms securely holding on to the sides of the bench throughout the exercise to maintain stability.
4. As you bring your knees in towards you and move your torso closer to them, engage your core muscles to maintain control and prevent any strain or injury.
5. Breathe out as you perform the movement, and inhale as you return to the starting position.
6. If you choose to perform the exercise on a mat on the floor, make sure the mat is non-slip and provides enough cushioning for your comfort.
7. If you decide to add weight to the exercise, such as a dumbbell or a pulley, start with a manageable weight and gradually increase it over time. Avoid adding too much weight too quickly to prevent the risk of a hernia.
8. Listen to your body and stop the exercise immediately if you experience any pain or discomfort. Consult with a healthcare professional if needed.
9. Always warm up before starting the exercise and cool down afterwards to prevent muscle strains or injuries.
10. Remember to maintain proper form throughout the exercise, focusing on engaging your abdominal muscles and avoiding any excessive swinging or jerking