1. Stand in the captain's chair apparatus, with your back against the pad and grab the handholds firmly. Let your body hang with your legs straight down.
2. Press your lower back against the pad to support your spine, and engage your core muscles.
3. With your legs straight and together, slowly raise them in front of you. Keep the movement controlled, and do not swing your legs or use momentum.
4. Lift your legs until they are parallel to the floor, forming a 90-degree angle with your upper body.
5. Pause at the top of the movement and squeeze your abdominal muscles.
6. Slowly lower your legs back to the starting position, maintaining control throughout the descent.
7. Repeat for the desired number of repetitions and sets, ensuring proper form throughout.
Tips:<br>- Breathing is important: inhale as you lower your legs and exhale as you raise them.<br>- If the exercise is too difficult with straight legs, you can modify by bending the knees slightly while raising them.<br>- Avoid swinging and using momentum, as this can reduce the effectiveness of the exercise and increase the risk of injury.<br>- It's essential to keep your movements smooth and controlled to fully engage the target muscle groups.
---
