the knees up to chest

The knees up to the chest — technique exercises:

1. Sit on a bench perpendicular, slightly bent legs and pulling them parallel to the floor. Hold hands on the bench. 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.