Captain' Chair Leg Raise

1. Stand on the captain’s chair and grip the handholds to stabilize your upper body.

2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. Keep the legs together and bend the knees slightly.

3. Try not to arch the back or swing the legs up. The motion should be controlled, focusing on using your core muscles to lift your legs.

4. Slowly lower the legs back down to the starting position.

5. Focus on exhaling as you lift your legs up and inhaling as you return to the starting position.

6. Perform the exercise for the desired number of repetitions and sets.

Make sure to warm up properly before engaging in this exercise and to adjust the intensity to match your fitness level. Aim for a full range of motion without compromising form or control. If you experience any pain or discomfort, stop the exercise immediately.

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