بطن · جهاز

Assisted Lying Leg Raise With Throw Down

العضلة الأساسية

بطن

بتشتغل كمان

قابضة الحوض

تلعبها إزاي

1. ١Lie flat on your back with your legs extended and your arms by your sides.
2. ٢Place your hands under your glutes for support.
3. ٣Engage your core and lift your legs off the ground, keeping them straight.
4. ٤Raise your legs until they are perpendicular to the ground.
5. ٥Lower your legs back down to the starting position.
6. ٦Simultaneously, throw your legs down towards the ground, keeping them straight.
7. ٧Raise your legs back up to the starting position.
8. ٨Repeat for the desired number of repetitions.