Thursday, December 6, 2012

Article # 97. Bent Knee Abdominal Hip Raise

Bent Knee Abdominal Hip Raise
The bent knee abdominal hip raise works your ab muscles through flexing the upper and lower parts of your spine. The bent knee abdominal hip raise is a simple floor exercise.
To begin this exercise, lie face up with your knees bent and your feet flat on the floor. Place your arms palm down at your sides. Raise your head off the floor and, at the same time, lift your hips and round your lower back. Pull your knees toward your head and roll your buttocks off the floor. Hold your head and knees up for two seconds. Slowly return your head and feet to the floor.

Muscles Targeted: The bent knee abdominal hip raises target the lower and middle ab muscles. It also works the secondary muscles of your upper thighs and lower back during the concentric and eccentric portions of the movement. This is a great ab exercise to use if you're looking to really work the difficult to tone up lower portion of the stomach. Body fat in the lower abs tends to be the last place adipose tissue is removed from when your goal is to get as lean as possible so make sure to combine this lower ab exercise with a very clean and healthy diet along with cardio training to burn extra calories.

Exercise Advice: Begin by lying on a mat on your back with your hands at your sides and your knees bent with your feet raised two inches off the floor. Bring your pelvis up and your knees up toward your chest, contracting your abdominals and hold for a two second count. Return to the start position and repeat until failure.

Things To Avoid: Make sure to really watch your form on this exercise and go very slowly throughout the entire range of the movement. Performing the bent knee abdominal hip raises exercise very slowly will allow you to really feel the tension in your abs, so make sure to avoid fast and jerky movements.

Reps and Sets: The ideal repetition range for this exercise will be in the higher limit, so shoot for between 15-30 reps per set. Total sets should be 3-5 and you can combine this exercise with 2-3 additional abdominal movements to get a great overall ab workout. Rest times between each set should be 60-90 seconds in order to fully recover before your next set.

How to do the Bent Knee Hip Raise
  1. Lying flat on the floor, make sure your lower back is pressed to the floor and is not arched
  2. Place your hands by the side of your head or loosely behind your head.
  3. Bend your knees and place your feet flat on the floor.
  4. Simultaneously, lift your pelvis off the floor bringing your knees towards your chest while also lifting your upper body off the floor lifting shoulders off the ground.
  5. Hold for one second and then slowly return to starting position, inhaling while you return to the floor.
  6. Repeat this for 8 to 15 repetitions.


  1. nike shoes, Cheap Jordans,Cheap Jordan Shoes,Cheap Air Max,Cheap Free Run Shoes,nike shoes,nike outlet,nike factory,nike store,nike factory outlet,nike outlet store,cheap nike shoes,nike sneakers, toms outlet, toms outlet,tom shoes,toms shoes outlet,tom shoes,toms wedges,cheap toms,, air jordan, air jordan,jordan shoes,cheap jordans,air jordans,jordan retro,air jordan shoes,jordans,jordan 11,jordan xx9,jordan 6,new jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan retro, cheap jordans, cheap jordans,cheap jordan shoes,cheap jordan,cheap jordans for sale,jordans for cheap,jordan shoes,jordans,air jordan,jordan retro,jordan 11,jordan xx9,jordan 6,new jordans,air jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes,air jordan retro, jordan retro, jordan retro,jordan shoes,air jordan,air jordans,retro jordans,air jordan retro,jordans,jordan 11,jordan xx9,jordan 6,new jordans,cheap jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes, air max 90, air max 90,nike air max 90,air max 95,air max 2014,air max 2013,air max 1,nike air max,air max,nike air max 2014,airmax,nike air max 2013, air max 95, air max 95,nike air max 95,air max 90,nike air max 90,air max 2013,nike air max,air max,air max 2014,nike air max 2014,airmax,nike air max 2013, nike free 5.0, nike free 5.0, nike free trainer 5.0,nike free run 5.0,free running 2,nike free run,nike free,free running,nike running shoes,nike free trainer,free runs,free run 5.0, omega watches, omega watches,omega watch,replica watches,rolex watches,replica omega watches,rolex,watches for men,watches for women,rolex watches for sale,rolex replica,rolex watch,cartier watches,rolex submariner,fake rolex,rolex replica watches,replica rolex, ralph lauren outlet, ralph lauren outlet,ralph lauren outlet online,polo ralph lauren outlet,polo ralph lauren outlet online,polo ralph lauren,ralph lauren,polo ralph,polo shirts,,polo outlet,ralph lauren polo, oakley sunglass, swarovski crystal

  2. oakley sunglasses,cheap oakley,cheap oakley sunglasses,oakley sunglasses cheap,oakley outlet,oakley sunglasses outlet,oakley vault,oakleys,,sunglasses outlet,cheap sunglasses,oakley prescription glasses,fake oakleys,oakley glasses,oakley store,fake oakley,oakley sale,cheap oakleys,discount oakley sunglasses, ray ban sunglasses, Ray Ban Sunglasses,Ray Ban Outlet,Ray Ban Sale,Cheap Ray Bans,Cheap Ray Ban Sunglasses,ray ban sunglasses outlet,ray ban,rayban,ray bans,ray-ban,raybans,ray ban wayfarer,ray-ban sunglasses,,rayban sunglasses,cheap ray ban, burberry, burberry,burberry outlet,burberry outlet online,burberry factory outlet,burberry sale,burberry handbags, chanel bags, chanel bags,chanel handbags,chanel sunglasses,chanel outlet,chanel purses,chanel handbags official site, coach outlet store, coach outlet,coach outlet store,coach outlet store online,coach outlet stores,coach factory outlet,coach factory,coach factory online,coach factory outlet online,coach outlet online, chaussures louboutin, louboutin,louboutin pas cher,christian louboutin,louboutin chaussures,louboutin soldes,chaussure louboutin,chaussures louboutin,chaussure louboutin pas cher,louboutin france, sac michael kors, michael kors,sac michael kors,michael kors sac,michael kors pas cher,sac michael kors pas cher,michael kors france, north face outlet, north face outlet,the north face,north face,the north face outlet,north face jackets,north face jackets clearance,northface, yoga pants, yoga pants,lululemon,lululemon outlet,lululemon athletica,lululemon addict,lulu lemon,,, beats by dre, beats by dre,beats headphones,beats audio,beats by dr dre,beats by dre headphones,dr dre,dre beats,beats by dr,dr dre beats,dre headphones,beats by dr. dre,cheap beats, ferragamo, ferragamo,salvatore ferragamo,ferragamo shoes,ferragamo outlet,salvatore ferragamo outlet,ferragamo belts,ferragamo belt,ferragamo outlet, nike blazer, nike blazer,blazer nike,nike blazer pas cher,Chaussures Nike Blazer,Nike Blazer Femme, nike air force, swarovski


Note: Only a member of this blog may post a comment.