leg lifts lying on a horizontal bench

Leg raises lying on a horizontal bench technique of implementation of exercise:

1. Lie on a horizontal bench as shown in the figure.
2. Put your hands under your buttocks palms down or put them to the edge of the bench. Pull the legs forward. This will be your initial position.
3. Maximum legs, exhale up in the air, slightly bending at the knees until the legs will not be perpendicular to the floor. Hold this position.
4. On the inhale slowly return to starting position.
5. Complete the required number of repetitions.

Variations: you can also perform this exercise on the floor, lying on the gymnastics Mat. To complicate the exercise, use clamped between the stop of the dumbbell as additional weights.