Roman Chair Hip Raise

Directions:

Preperation/body position

1. Climb onto roman chair using foot supports.
2. Position body so that back is pressed against the back pad to the rear, and arms are supporting the body on padded parallel bars.
3. Allow legs to free hang, using the forearms to support position.

Excution/Movement

1. Raise legs by flexing at hip, whilst bending at the knee also.
2. Continue to bring the knees towards shoulders by flexing the waist.
3. Once peak contraction is reached, slowly control legs back to starting position.
4. Repeat for desired amount of repetitions.

Comments

The roman chair hip raise allows for back support when performing the hip raise. Stimulation of the hip flexor muscles is great during the initial portion of the exercise, when the legs are brought upwards. The rectus abdominis will be stimulated during the latter portion of the concentric phrase, when the waist flexes to bring the knees up towards the shoulders.

The exercise can be made harder by keeping legs relevantly straight throughout execution.

Performing this exercise will not spot reduce fat from the abdomen. It is a common comment for people to say that they have to work on the lower region of the abdominal muscles as it is lacking. Lets brake this down. The rectus abdominis contracts as a whole from the insertion to the origin of the muscle. It is therefore impossible to target the lower region, or for that area to be lacking compared to the upper region. What is more likely is that body fat is submerging the muscle, thus lacking definition. This, therefore, is overcome by overall body fat reduction via diet and cardiovascular activities.