This exercise continues where knee tucks leaves off, further strengthening the waist. Flat knee
raises train the spinal muscles) abdominal muscles, obliques and transversus to function in a coordinated way. The muscles of the frontal thigh are also toned. The position on the floor requires
increased hip flexor involvement, which will condition the athlete for the more intense floor and
hanging exercises which come later in the leg raise series.

Muscle group: Abdominal

Steps

Lie flat on the floor, with your legs together and your arms by your side. Bend your knees so
that they are at approximately ninety degrees (i.e., a right angle), with the feet an inch or two off
the ground. Pressing hard on the floor with your hands will help keep your torso stable. This is the
start position (fig. 63). Now smoothly bring your knees up over your hips, so that your thighs are
perpendicular to the floor, and your calves are parallel to the floor. Keep the knees at a right angle
throughout and exhale as you go, keeping your stomach muscles tight. This is the finish position
(fig. 64). Pause for a count of one, before reversing the motion by extending your legs as you
lower your feet. Inhale as you return to the start position. After you begin, at no point throughout
the movement should your feet touch the floor.

All exercises