lifting the knees bent legs

Lift bent knees foot — technique exercises:

1. Lie on the floor, arms extended at sides.
2. Bend your knees to approximately 75 degrees and lift feet off the floor for 5 cm.
3. On the exhale, straining the lower abdominal muscles, pull your knees to yourself, keeping them bent at the same angle. Continue this movement, lifting your hips off the floor and lifting the pelvis, as shown in the figure. Tip: with the right exercise, at the end of this movement the knees should be over the breast.
4. Tighten your abdominal muscles, after a short pause to inhale slowly return to starting position. Tip: control the movement of the legs.
5. Complete the required number of repetitions.

Variations: To complicate the exercise, straighten your legs or push the weights.