As a beginner, decline bench leg raise can be one of the best workouts you can do. Not only does it strengthen your core and tone your muscles, but it also helps you isolate your back joints and muscles. This form of workout does not require heavy lifting and is recommended by most gym trainers.
How To Do Decline Bench Leg Raise
Although a decline bench leg raise looks easy, you will realize it is harder than it looks from the outside. To achieve a proper leg, raise, you will have to lift your body weight with your lower back muscles, and that can be hard without some practice and techniques.
There are a few steps you need to follow to achieve a decline bench leg raise. These are:
Step 1: Pre-Workout Prep
Preparing yourself before you start any workout is very important. You will raise your chance of doing it successfully if you prep before starting your workout.
So, do your stretches. Stretches are crucial to do a decline bench leg raise as you will be using your back muscles a lot. Not doing enough stretches and loosening yourself up might result in you pulling a muscle!
Step 2: Lie Down On A Decline Bench
The next step to doing a decline bench leg raise is to lie down on a decline bench- duh! As you lie down, rest your head on the highest point of the bench and grab the pads to stabilize your body.
Step 3: Do The Decline Bench Leg Raise
Now comes the actual hard part, but don’t be scared. Take a deep breath in and put your knees and feet together. Next, point your legs out, make sure you keep them as straight as you can. Slowly pull your legs upwards, towards the ceiling. Go as high as you can until you feel a stretch on your abs.
Step 4: Rinse And Repeat
As you breathe out, bring your legs back to the ground. Now, repeat. And keep repeating these 4 steps for as many reps and set as you want.
Benefits
The decline bench leg raise is a convenient exercise to do. Some benefits of it are:
- Quite easy to do and gets easier with practice.
- Works the abs and lower back muscles aggressively.
- Enhances flexibility and isolation.
- Increases body and muscle control.
- Can be done in a small place.
- The only equipment that is required is the decline bench.
Muscles Worked
The main muscle group the decline bench leg raise targets are the abs. It strengthens your core and side muscles, and as you use your back to lift your legs, it enhances those muscles too. Not only that, but it stretches your hamstrings and isolates your joints so that you can be flexible.
Conclusion
The decline bench leg raise is an excellent intermediate exercise if you want to push your body to work harder. It’s effective and can be done successfully with a little practice. So, don’t hesitate and give it a shot!
