Leg Raise Variations on Captain's Chair
Primary Muscles Worked: rectus abdominis, rectus femoris, psoas, iliopsoas, iliacus, tensor fasciae latae, adductor group
Secondary Muscles Worked: mid/lower trapezius, deltoids, rhomboids
Why I Chose These Exercises: Great way to prepare the body for more advanced core exercises by not only strengthening the abs but engaging the supporting muscles.
Set Up for All Variations
· Back into the chair, shoulders back down and away from the ears, elbows under shoulders, forearms pushed firmly into the cushions
Basic Leg Raise (3 sets of 10 to 15 reps)
· On exhale bring legs up (either straight or bent), pause, inhale slow release down
Leg Raise w/ Hold (3 sets of 3 rounds)
· On exhale bring legs up (either straight or bent), pause, inhale slow release down
· On the 3rd raise hold legs up for 10-20 sec
· 3 raises and 1 hold = 1 round
Leg Raise w/ Flutter Kicks (3 sets of 3 rounds)
· On exhale bring legs up (either straight or bent), pause, inhale slow release down
· On 3rd leg raise, let legs lower to that “sweet point” of discomfort then keeping the legs completely straight flutter the legs for 10-20 sec
· 3 raises and 1 flutter = 1 round
Leg Raise w/ Stability Ball and Twist (3 sets 10-15 reps)
· 55cm stability ball in between feet
· On exhale bring legs up (either straight or bent)
· At top twist the legs from side to side
· Inhale slow release down
Common Areas of Concern
· Do not collapse in the shoulders
· There should be no pain in the low back, shoulder joints or neck.
· The thoracic spine should be pushed into the chair, squeeze glutes when legs are lowered
· Do not swing or let our legs flop down, it’s your body own it
· Inhales matter, when inhaling expand against chair