Lever Seated Leg Raise Crunch (plate loaded)

The Lever Seated Leg Raise Crunch (plate loaded) is an advanced exercise that primarily targets the muscles of the core and hip flexors. It is performed using a plate-loaded lever machine, which adds resistance to the movement and helps in maintaining stability throughout the exercise. This exercise is great for individuals looking to strengthen their lower abdominal muscles and increase core stability. To perform the Lever Seated Leg Raise Crunch, you would typically start by adjusting the seat height according to your comfort level. Sit on the machine, positioning your back firmly against the pad and gripping the handles for support. Place your feet on the footrest, making sure your knees are slightly bent and your legs are just off the ground. Next, brace your core, engaging your abdominal muscles, and slowly raise your legs upwards towards your chest while maintaining control. As you lift your legs, focus on squeezing your lower abs and exhaling. Pause briefly at the top, feeling the contraction in your abs, before slowly lowering your legs back down to the starting position. Repeat for the desired number of repetitions. It's important to maintain proper form and control throughout the exercise. Avoid using momentum or swinging your legs to ensure that you are effectively engaging the targeted muscles. Remember to start with a weight load that challenges you but still allows you to maintain proper form. As you progress, you can gradually increase the resistance to continue challenging your muscles. Incorporating the Lever Seated Leg Raise Crunch (plate loaded) into your workout routine can help strengthen your core, improve stability, and enhance overall athletic performance. As with any exercise, it's essential to listen to your body, start with appropriate weights, and gradually increase the intensity as you become more comfortable and stronger. Consult with a fitness professional to ensure you are performing the exercise correctly and with proper technique.

Instructions

• Sit on the seat of the lever machine with your back firmly against the backrest.
• Place your feet on the footrest with the top of your feet flat against it.
• Adjust the seat and footrest position so that your knees are slightly bent.
• Grasp the handles or the sides of the seat for stability.
• Keep your core engaged and maintain a straight posture throughout the exercise.
• Exhale and slowly lift your legs while curling your upper body forward.
• Contract your abs and bring your knees toward your chest as you crunch.
• Pause at the top of the movement and squeeze your abs.
• Inhale, and slowly lower your legs and upper body back to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on engaging your core throughout the entire movement
• Increase the difficulty by adding weights to the machine
• Keep your movements slow and controlled to maximize muscle activation
• Do not use momentum or swing your legs during the exercise
• Exhale as you crunch your legs towards your torso to engage your abdominal muscles
• Incorporate variations such as single-leg raises to target different muscles
• Gradually increase the weight and intensity as you get stronger
• Don't forget to warm up your core before performing the exercise
• Listen to your body and adjust the range of motion accordingly
• Pair this exercise with other abdominal exercises for a complete core workout