Pulling up legs to chest on flat bench

Pulling up legs to chest on flat bench equipment exercise:

1. Lie down on a gym Mat or 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. Bend your knees as you exhale and tighten them to the chest. The upper part of the hips should move toward the midline of the abdomen. Continue until the knees will not be at the breast. Hold this position.
4. On the inhale slowly return to starting position.
5. Complete the required number of repetitions.

Variations: you can perform this exercise also incline bench. And to complicate the exercise, use clamped between the stop of the dumbbell as additional weights.