Flat Bench Leg Pull-In

Encogimiento de Piernas en Banco

beginnerbody onlyCore (Dynamic)compound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

Lie on an exercise mat or a flat bench with your legs off the end.
Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
As you breathe in, slowly return to the starting position.
Repeat for the recommended amount of repetitions.

Acuéstate en un banco plano con las piernas fuera del borde.
Coloca las manos bajo los glúteos con las palmas hacia abajo o sujétate de los lados del banco. Extiende las piernas. Esta será tu posición inicial.
Flexiona las rodillas y lleva los muslos hacia el abdomen exhalando. Continúa hasta que las rodillas estén cerca del pecho. Mantén la contracción un segundo.
Regresa a la posición inicial inhalando.
Repite las repeticiones recomendadas.