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C O R E

Lying Knee Raises 1.png

  Video - Picture

Lying Knee Raises.png

Alternative Exercises

Instructions

1. Lie flat on your back with your legs fully extended and your hands placed flat on the floor right next to your torso or placed under your glutes/tailbone. This will be your starting position. 2. Raise & pull your knees towards your midsection by contracting your lower abdominal muscles and hip flexors. Continue the motion until your knees are past being perpendicular to the floor and closer to your midsection and your lower legs (calves) are parallel to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms flat and stationary on the floor throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.

Lying Knee Raises

  Video - Picture

Alternative Exercises

Lying Knee Raises 1.png
Bench Knee Raises.png

Instructions

1. Lie flat on your back on a stable/flat bench with your legs fully extended and your hands holding firm onto the bench seat from both sides. This will be your starting position. 2. Raise & pull your knees towards your midsection by contracting your lower abdominal muscles and hip flexors. Continue the motion until your knees are past being perpendicular to the floor and closer to your midsection and your lower legs (calves) are parallel to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms stationary on the bench throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.

Bench Knee Raises
Lying Knee Raises 1.png

  Video - Picture

Lying Leg Lifts.png

Alternative Exercises

Instructions

1. Lie flat on your back with your legs fully extended and your hands placed flat on the floor right next to your torso or placed under your glutes/tailbone. This will be your starting position. 2. Lift & pull your legs all the way up towards your midsection by contracting your lower abdominal muscles and hip flexors, while keeping your legs fully extended with a slight bent at the knees. Continue the motion until your legs are perpendicular to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms flat and stationary on the floor throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.

Lying Leg Lifts
Lying Knee Raises 1.png

  Video - Picture

Bench Leg Lifts.png

Instructions

Alternative Exercises

1. Lie flat on your back on a stable/flat bench with your legs fully extended and your hands holding firm onto the bench seat from both sides. This will be your starting position. 2. Lift & pull your legs all the way up towards your midsection by contracting your lower abdominal muscles and hip flexors, while keeping your legs fully extended with a slight bent at the knees. Continue the motion until your legs are perpendicular to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms stationary on the bench throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.

Bench Leg Lifts
Lying Knee Raises 1.png

  Video - Picture

Captain's Chair Knee Raises.png

Alternative Exercises

Instructions

1. Climb up and position your body vertically on a Chin Up / Dip Tower Station so your forearms are resting on it’s arm pads next to your torso while holding onto it’s handles. Your arms should be bent at a 90-degree angle. Your torso should be straight and your back should be flat and pressed against it’s back pad. Your legs should be fully extended and perpendicular to the floor. This will be your starting position. 2. Raise & pull your knees towards your midsection by contracting your lower abdominal muscles and hip flexors. Continue the motion until your knees are perpendicular to your torso and your upper thighs are parallel to the floor. Make sure not to swing your legs while performing this exercise. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.

Captain's Chair Knee Raises
Lying Knee Raises 1.png

  Video - Picture

Captain's Chair Leg Lifts.png

Instructions

Alternative Exercises

1. Climb up and position your body vertically on a Chin Up / Dip Tower Station so your forearms are resting on it’s arm pads next to your torso while holding onto it’s handles. Your arms should be bent at a 90-degree angle. Your torso should be straight and your back should be flat and pressed against it’s back pad. Your legs should be fully extended and perpendicular to the floor. This will be your starting position. 2. Lift & pull your legs all the way up towards your midsection by contracting your lower abdominal muscles and hip flexors while keeping your legs fully extended with a slight bent at the knees. Continue the motion until your legs are parallel to the floor. Make sure not to swing your legs while performing this exercise. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.

Captain's Chair Leg Lifts
Lying Knee Raises 1.png

  Video - Picture

Bench Weighted Knee Raises.png

Instructions

Alternative Exercises

1. Lie flat on your back on a stable/flat bench with your legs fully extended while keeping a slight bent at the knees and while holding a ‘light’ dumbbell firm between your feet, and with your hands holding firm onto the bench seat from both sides. This will be your starting position. 2. Raise & pull your knees towards your midsection by contracting your lower abdominal muscles and your hip flexors while carrying the weight between your feet. Continue the motion until your knees are past being perpendicular to the floor and your lower legs (calves) are parallel to the floor. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. Make sure to keep your torso and your arms stationary on the bench throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any abdominals, hips and/or lower back injury. STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.

Bench Weighted Knee Raises
Lying Knee Raises 1.png

  Video - Picture

Captain's Chair Weighted Knee Raises.png

Alternative Exercises

Instructions

1. Climb up and position your body vertically on a Chin Up / Dip Tower Station so your forearms are resting on it’s arm pads next to your torso while holding onto it’s handles. Your arms should be bent at a 90-degree angle. Your torso should be straight and your back should be flat and pressed against it’s back pad. Your legs should be fully extended and perpendicular to the floor while firmly holding a dumbbell between your feet. This will be your starting position. 2. Raise & pull your upper knees towards your midsection by contracting your lower abdominal muscles and hip flexors while carrying the dumbbell between your feet. Continue the motion until your knees are perpendicular to your torso and your upper thighs are parallel to the floor. Make sure not to swing your legs as you perform this exercise. 3. Return your legs back down to their starting position while keeping your lower abdominal muscles and hip flexors fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set dumbbell when performing this exercise to avoid getting any abdominals, hips and/or lower back injury. STOP immediately if you felt any sharp pain in your midsection (abdominal muscles), hips and/or lower back while performing this exercise.

Captain's Chair Weighted Knee Raises