LYING LEG RAISE

1. Lie with your back flat on a bench and your legs extended in front of you off the end .
2. Place your hands either under your gluts with your palms down or by the sides holding  on to the bench  . This will be your starting position .
3. As you keep your legs extended , straight as possible with your knees slightly bent but locked raise your legs until they make a 90 - degree angle with the floor . Exhale as you perform this portion of the movement and hold the contracting at the top for a second .
4. Now , as you inhale , slowly lower your legs back down to the starting position .

VARIATIONS:-  You can perform this exercise on the floor on top of an exercise mat . You can  also add weight by holding a dumbbell in between your feet as you get more advanced .