the Rise of the legs in the simulator with supports for the elbows

The rise of the legs in the simulator with supports for the elbows — technique exercises:

1. Take a position in the simulator with supports for the elbows, grasp the arm. Arms should be bent at a 90 degree angle.
2. Legs down, body straight, lower back pressed to the simulator. This will be your initial position.
3. On the exhale, lift your knees up to your chest. By motion, hold this position. Tip: avoid swinging the torso or jerks.
4. On the inhale slowly return to starting position.
5. Complete the required number of repetitions.

Variations: to complicate the exercise, at the peak of the movement serve the pelvis up to increase loading of the lower abdominal muscles or lift up straightened legs.