Lying Leg Hip Raise

Preparation
Lie supine on bench.
Grasp sides of bench for support.

Execution
Raise legs by flexing hips while flexing knees until hips are fully flexed.
Continue to raise knees toward shoulders by flexing waist, raising hips from board.
Return until waist, hips and knees are extended.
Repeat.

Bicycle

Preparation
-Sit upright on cycle seat with feet on pedals and grasp handle bars.

Execution
-Pedal.

Elliptical Cross–Trainer

Preparation
-Step on pedal platforms and grasp handle bars on each arm lever.

Execution
-Pedal forward while alternating the arm levers back and forth.

Comments
Pedaling backwards can be performed for variety or for active recovery.

Riding Trainer

Preparation
-Sit on seat.
-Place feet on pedals and grasp handle bars.

Execution
-Extend hips and knees while pulling handle bars back to sides.
-Return to original position and repeat.

Comments
Keep chest high, particularly at end of pulling phase (top position).

Vertical Leg-Hip Raise

Preparation
-Stand between parallel bars and grip bar on each side with overhand grip.
-Lift body off floor and balance body upright with arms straight.

Execution
-Raise legs by flexing hips until fully flexed.
-Continue to raise feet toward bar by flexing waist.
-Return until waist and hips are extended downward.
-Repeat.

Comments
Movement can be made easier by performing exercise with bent knees.