Posts tagged lifts

Lying Leg Lifts

Lying Leg Lifts	This very simple exercise is surprisingly tougher than it looks. Use Lying Leg Lifts for a good core workout that doesn’t require any weights.
Description	Lay down flat on your back; relax and straighten your legs. Place your hands under your butt with palms facing down. This helps support your back. Raise your legs 4-6 inches off the ground, flex your abs and hold for the time designated by your workout plan. Lower your legs back to the ground and rest.
Things to Keep in Mind	Raise your legs slightly higher up if you feel pain in your back. Breathe and focus on keeping your legs straight throughout the exercise.
Visual Aids	Proper Lying Leg Lift Form
Muscles Works	Rectus Abdominus (Abs) and Spinae Erectors (Lower Back).

Reverse Push Downs	This is a variation of the classic machine tricep push down. Its grip differs slightly and as a result it works slightly different muscles.
Description	Grip the bar/handle with palms facing upward. Keep elbows close to the body and upper arms stable; extend your arms and pull down on the handle until your arms are straight. Slowly raise the handle back to its original position.
Things to Keep in Mind	Keep elbows in and focus on keeping your body stable. Raise the handle back to its original position slowly. The reverse motion is just as important as the original.
Visual Aids	Proper Reverse Pushdown Form
Muscles Worked	Triceps Brachii

Supine Overhead Dumbbell Extensions	This lift is similar to Skull Crushers; however it works slightly different muscles and works stabilization muscles more because of the use of dumbbells.
Description	Begin by laying flat on the bench with appropriate dumbbells in each hand. Raise the dumbbells above the chest until arms are perpendicular to the ground. Palms should be facing each other. Bending only at the elbows, lower the dumbbells until your forearms are parallel with the ground. Raise the dumbbells back to their original position.
Things to Keep in Mind	Control and focus on your form to properly work stabilization muscles. Be extremely careful to not hit your head when lowering weight.
Visual Aids	Proper Form and Muscles Worked
Muscles Worked	Triceps Brachii