Bent Knee Abdominal Hip Raises - Abs Exercise Guide with Photos
Muscles Targeted: The bent knee abdominal hip
raises target the rectus abdominis which is the muscle group also
known as the "abs". Its helps to strengthen the lower
and middle abdominals very well and is great for working the key
muscles that help build up the core. The secondary muscles targeted
in this exercise include the thighs and the hip flexors.
Exercise Instructions: Begin by lying
on your back onto an exercise mat with your hands at your
sides and your knees bent with your feet raised two inches
off the floor. Bring your pelvis up and your knees up towards
your chest, contracting your abdominals and hold for a 1-count.
Return to the start position and repeat until failure.
Why This Exercise is Important: Your abdominals
and core muscles are crucial for every day functional movements
like bending down to pick up groceries, carrying your child in your
arms, and jumping up into the air when playing basketball. The core
muscle group includes all of the important muscles that are located
in your torso that keep the body balanced and stable. These muscles
are also critical for maintaining a healthy lower back since weak
abdominals and underdeveloped core muscles create issues with posture
and increase overall tension in your back.
Things To Avoid: Make sure to really
watch your form on this exercise and go very slowly throughout the
entire range of the movement. Performing the bent knee abdominal
hip raises exercise very slow and controlled with a smooth tempo
will allow you to really feel the tension in your abs, so make sure
to avoid fast and jerky movements.
Reps and Sets: The ideal repetition
range for this exercise will be in the higher limit, so shoot for
between 15-30 reps per set. Total sets should be 3-5 and you can
combine this exercise with 2-3 additional abdominal movements to
get a great overall ab workout. Rest times between each set should
be 60-90 seconds in order to fully recover before your next set.
Other Exercises To Use: It's important
to include several different exercises into your overall abdominal
workout in order to work all of the muscles in the area which include
your lower, middle and upper abs along with your obliques (love
handles). Your goal should be to include 2-3 different exercises
into each workout that involve a wide range of movements in order
to hit your muscles from different angles and shock your body into
growth. The last thing you want to do is perform the exact same
AB exercise each time you go into the gym. This will cause your
body to plateau and stop growing since it always wants new stimuli
in order to keep growing and getting stronger. To blast your lower
abs, you can combine this exercise with the Exercise
Ball AB Pull Ins and the AB
Flutter Kicks. A few great exercises for your obliques and love
handles include Hanging
Oblique Knee Raises and Flutter
Kick Oblique Crunches which are also called "bicycle oblique
crunches" and are outstanding for tightening up your sides.
View our extensive database
of exercise guides for a comprehensive list of exercises that
target the abs.