Leg Pull-In: Position 1

The Leg Pull-In is an exercise that specifically activates your upper, middle, and lower abs. The reason I really enjoy this workout is because anyone from a beginner to a professional fitness instructor can benefit from this exercise, and it also is a great transition workout to do between exercises.

To perform a Leg Pull-In:

1. Find an open space on the floor.

2. Lean slightly backward (about a 45 degree angle).

3. Place your hands on the floor, behind your hips, with your fingertips facing forward (toward your legs).

4. Keep your legs straight and raise them a few inches off the floor (You are now in position 1 of the exercise as seen in the picture above).

5. While exhaling and tightening your abs, bring your knees toward your chest and raise your torso slightly toward your knees(This is position 2 of the exercise as seen in the picture below). Hold this position for about one second.

6. Extend back out to position 1 and hold for one second.

7. Repeat switching between Position 1 and 2 for the determined amount of reps (I usually do about 20 reps).

Leg Pull-In: Position 2

1. Exhale while bringing your knees in. When exhaling you will be able to tighten and activate your abs more effectively.

2. If you are new to this workout, try doing between 5-10 reps, and then increasing the amount of reps you do per set once you become stronger.

3. This exercise can also be done on a bench or seat. Simply place your hands on the edge of the bench/seat and extend your legs out.

4. This is one of my favorite transition exercises to do between more intense exercises such as a bench press or shoulder press. This workout will help keep your heart rate up while only exhausting your core muscles and giving the other muscles you may be training some rest between sets.

5. To increase the intensity of the workout, move your hands next to your hips instead of behind you. This will help activate your entire core more effectively.

6. For more advanced people, you can add weight to the exercise by using weighted ankle wraps, placing a dumbbell between your feet, or using the cable machine and strapping the cables to your ankles. WARNING: Be very careful when adding weight to any ab workout. Adding too much weight before your body is ready can cause serious injury or hernias.

Hope you enjoy this workout! If you have any questions of concerns, contact me at corestrengthalec@gmail.com