Select an appropriate weight to hold between your feet. For beginners, start without any weight to ensure correct form and prevent injury.
Stand in the captains chair apparatus and grip the handholds firmly. Press your back against the padded backrest.
Place the weight (dumbbell or weight plate) securely between your feet. If you're using a dumbbell, you may hold it with your feet by wedging it between your arches or the balls of your feet.
Brace your core and slowly lift your legs in front of you, keeping them as straight as possible. Avoid swinging and use your abdominal muscles to control the movement.
Raise your legs until they are parallel to the ground, forming a 90-degree angle with your torso. Hold this position briefly to maximize tension on the abdominals.
Slowly lower your legs back to the starting position, maintaining control and without letting the weight touch the ground between reps.
Repeat for the desired number of reps and sets, making sure to breathe steadily throughout the exercise. Inhale as you lower the legs and exhale as you lift them.
To end the exercise, carefully remove the weight from your feet and return to a standing position within the captains chair.
Safety Tip: Ensure that you perform this exercise with controlled motion to prevent lower back strain and to keep the focus on the abdominal muscles. If you experience any pain, particularly in your lower back, stop the exercise and consult a fitness professional for form assessment and advice.
---
