Pulling legs to the chest sitting on the horizontal bench

Pull legs to chest sitting on a horizontal bench technique of implementation of exercise:

1. Sit on the edge of a horizontal bench with your legs straight parallel to the floor. Keep your hands on the bench on both sides. Upper torso leaning back 45 degrees. This will be your initial position.
2. On the exhale, pull your knees up to himself, at the same time inclining the torso forward.
3. After a short pause on inhale return to starting position.
4. Complete the required number of repetitions.

Variations: you can perform this exercise sitting on the floor. To complicate the exercise, use as the additional weight of the dumbbell clutched between the feet. Also you can strap to the ankle strap cable lower unit. In any case, do not hurry to increase the weights, excessive weight may cause a hernia.