Dumbbell Seated Military Press In Out Leg Raise on Floor

The Dumbbell Seated Military Press In Out Leg Raise on Floor is a challenging compound exercise that targets multiple muscle groups in your upper body and core. This exercise is perfect for those looking to strengthen their shoulders, triceps, and upper back muscles, while also engaging their core and lower body. To perform this exercise, you will need a pair of dumbbells and a flat exercise mat or a comfortable floor surface. Begin by sitting on the floor with your legs extended in front of you and the dumbbells resting on your thighs. Keep your back straight and engage your core for stability. To start, lift the dumbbells to shoulder height with your palms facing forward. This is your starting position. While maintaining a stable core and a slight bend in your elbows, press the dumbbells overhead until your arms are fully extended. Be sure to engage your shoulder muscles throughout the movement and avoid locking out your elbows. Once you have completed the military press, it's time to transition into the leg raise. Lower the dumbbells back to shoulder height and simultaneously raise both legs off the floor, keeping them straight. Engage your lower abs and avoid swinging your legs for maximum effectiveness. Lower your legs back to the starting position while maintaining control. This completes one repetition of the exercise. Aim for a controlled and smooth movement throughout the entire exercise to fully engage your target muscles and minimize the risk of injury. Remember to start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you become more comfortable and confident with the exercise. Incorporating the Dumbbell Seated Military Press In Out Leg Raise on Floor into your workout routine can help build strength, improve posture, and enhance overall core stability.

Instructions

• Sit on a bench with your feet flat on the floor and hold a dumbbell in each hand at shoulder level with your palms facing forward.
• Press the dumbbells up overhead, extending your arms fully without locking your elbows.
• Lower the dumbbells back to shoulder level.
• Simultaneously extend your legs straight out in front of you, keeping them parallel to the floor.
• Pause for a moment, then bring your legs back down and repeat the entire movement for the desired number of repetitions.

Tips & Tricks

• Incorporate progressive overload by gradually increasing the weight lifted to continually challenge your muscles and stimulate growth.
• Maintain proper form and technique throughout the exercise to target the intended muscles and minimize the risk of injury.
• Engage your core muscles by keeping your abs tight and back straight during the seated military press.
• Focus on controlled and deliberate movements, avoiding any jerking or swinging motions.
• Ensure that your breathing is steady and controlled throughout the exercise, exhaling during the press and inhaling during the lowering phase.
• Perform a thorough warm-up before starting your routine to increase blood flow to the muscles and prevent injury.
• Add variety to your workouts by incorporating different exercise variations or switching between dumbbells and barbells for the seated military press.
• Listen to your body and take rest days when needed to allow for proper recovery and muscle growth.
• Increase your protein intake to support muscle repair and growth. Aim for a balanced diet that includes lean sources of protein such as chicken, fish, tofu, and legumes.
• Stay hydrated before, during, and after your workouts to maintain optimal performance and aid in recovery.