Seated Flat Bench Leg Pull In

What is Seated Flat Bench Leg Pull-In? Seated flat bench leg pull-in is a core exercise that targets the lower abdominal muscles. It involves sitting on a flat bench with your hands holding onto the sides for support while lifting and pulling your legs in towards your chest.

Tutorial

1. Sit on a flat bench with your hands gripping the sides for stability.
2. Extend your legs out straight in front of you.
3. Keeping your core engaged, slowly lift your legs up off the ground.
4. Pull your knees towards your chest as close as you can.
5. Hold the position for a moment, then slowly lower your legs back to the starting position.
6. Repeat for the desired number of repetitions.

Common Mistakes

• Using momentum to lift your legs instead of engaging your core.

• Allowing your lower back to arch excessively during the movement. - Not fully extending your legs at the starting position.

• Holding your breath instead of breathing steadily throughout the exercise.

Tips for Better Results

• Focus on controlled movements to fully engage the abdominal muscles.

• Keep your core tight throughout the exercise to protect your lower back. - Exhale as you pull your knees towards your chest and inhale as you lower your legs back down.

• Gradually increase the difficulty by adding ankle weights or holding a light weight between your feet.

Muscles Worked Seated flat bench leg pull-ins primarily target the lower abdominal muscles, including the rectus abdominis (six-pack muscles) and the transverse abdominis. This exercise also engages the hip flexors and the lower back muscles to stabilize the body during the movement.