Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
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Primary muscles - iliopsoas Additional - rectus abdominis Difficulty - medium
Preparatory exercises before the “Fold”
It is sometimes difficult for beginners to perform seated leg raises correctly the first time. Many people complain of lower back pain or rapid fatigue in their legs. This is normal, but it is better to prepare your body for such a load with preparatory exercises.
Eg:
- Lie down flat on a flat surface, bend your knees and lift them vertically in relation to the floor. Now, with your hands folded at the back of your head, raise your body to your feet.
- You can simplify this exercise by lifting your legs one at a time. Try to lift your body smoothly, without making sudden movements.
- The duration of getting used to this exercise is 10-14 days.
After the course, your body will become more obedient and your muscles elastic.
After some time, you can easily master the classic seated leg raise.
A set of exercises on a chair for weight loss
When planning to perform exercises, wear loose, non-restrictive clothing. You can work barefoot, but it is better to choose light, comfortable shoes, such as sneakers or moccasins. You can train in any convenient place: at home, at work during a break, instead of industrial gymnastics, and even by simply taking the chair out into the yard, in the fresh air.
Ab exercises on a chair
During this simple complex you will have to try. After all, to get a good, quick effect, you need to constantly keep your gluteal muscles, in addition to your abs, tense.
Leg raises and turns
Start in a standing position, facing the back of the chair, at a distance of approximately 15-20 centimeters.
- Lean on the back of the chair with both hands.
- Rounding your back, lean forward as you inhale.
- At the same time, lift the knee of one leg, trying to bring it as close to your stomach as possible.
- Rise up onto the toes of your supporting leg, simultaneously moving your raised knee to the side and straightening your back.
- As you exhale, return to the starting position.
The exercise is repeated the same number of times in both directions. You can change the leg after one repetition, or you can divide the movement into approaches.
Buttock and pelvic lifts
For this exercise, in addition to a chair, you also need to take a regular gymnastic mat, which is used, for example, for yoga. If you don’t have one, you can use a beach blanket or simply fold a blanket or large towel several times.
- Lie on the floor with your back so that the chair is directly in front of your feet.
- Raise your legs and place your feet on the seat of your equipment so that your shins are just parallel to the floor.
- As you inhale, lift one leg vertically up.
- At the same time, lift your buttocks off the surface and lift them as much as possible.
- Hold the position for 3-5 seconds.
- As you exhale, slowly return to the starting position.
The exercise is bilateral, so it should be repeated first with one and then with the other leg.
Swing back
To do this exercise, you need to lean over the back of a chair and rest both hands on the seat of your improvised equipment. In this case, you need to bend your knees to make it more comfortable.
- As you inhale, slowly transfer your entire body weight to one leg while straightening it.
- At the same time, lift your free leg back and perform vigorous swings. From ten to two dozen will be quite enough, depending on the initial preparation.
- As you exhale, return to the starting position.
This exercise is also performed on one and the other leg separately. You can do swings with both legs in one approach, or you can, as the first option, divide them into approaches.
Leg exercises while sitting on a chair
Many people do not consider general strengthening as their goal, but want to work on specific areas. Most often these are the legs and hips. With the help of a regular chair, it is quite possible to achieve slender legs and beautiful buttocks after just a month of training.
Jumping
- Stand facing the back of a chair, rest your hands on it.
- Jump, resting your hands on the chair, while trying to spread your legs wide to the sides.
Leg Raising
- You need to stand the same way as in the previous version.
- Raise your leg slowly back without leaning forward. We only allow a bend at the waist. Bring it to its maximum point.
- Also slowly lower the limb to the floor.
- Repeat the same with the other leg.
Swing back and forth
- In the same position, raise your knee and try to bring it as close to your chest as possible.
- As you exhale, sharply move your leg back, making a wide swing, also trying to raise your leg as much as possible without bending.
- Repeat the same movements with the other leg.
Squats
- The starting position is exactly the same as before.
- Do a deep squat while inhaling.
- As you exhale, rise up using only one leg.
- At the same time, move your other leg to the side, leaning lightly on its toe.
- Return to the starting position and repeat with the other leg.
High Support Squats
- Stand sideways to a chair.
- Place one leg on the seat so that your foot rests completely on it.
- Squat as deeply as possible on your supporting leg, trying to maintain balance. If it’s difficult, you can hold it on the back with your hand.
- Return to the starting position, repeat with the other leg.
How to perform the “Fold” exercise correctly
The “Fold” exercise can be performed on a flat surface - on the floor, or on a bench. Lying on the floor, to provide yourself with the most comfortable conditions for training, you need to take a soft mat. It will reduce the load on the lower back and prevent injury to the tailbone.
So, this abdominal exercise should be performed in this way:
- Lie on your back (on a soft gymnastic mat), without bending your arms, raise them above your head. You need to try to press your back, including your lower back, to the floor as much as possible.
- Then bend your knees. This will be our starting position. While in it, you will understand that the abdominal exercise has already begun: you will feel your abdominal muscles. But this is just the beginning.
- Now, at one moment, raise your legs towards your body, and move your body towards your legs.
- At the moment when the body, legs and abdominal muscles are as tense as possible, you need to hold for 2-3 seconds.
- Now, exhaling, slowly return to the starting position. However, your legs and arms cannot be completely lowered to the floor. This is necessary so that the seated leg raise in the fold is most effective.
- Perform 15 repetitions, then rest for 5 minutes and repeat the exercise again.
Duration and frequency of repetitions
As for the duration, you should start with 10-12 repetitions of 2-3 sets. Over time, when your abs become stronger and more resilient, you can increase to 20 repetitions of 3 sets.
To increase efficiency, perform seated leg raises in combination with straight and lateral crunches. For experienced athletes, you can do leg raises up to 45 degrees on the press in a sitting position with dumbbells held between your legs. Select the weight of the dumbbell depending on the degree of fitness.
The photo below shows what the correct technique for lifting your legs up to 45 degrees to train your abs looks like.
The workout video is below.
Exercise "Fold" for weight loss
Often, the “Fold” exercise is performed not only to gain a more prominent tummy, but also for weight loss purposes.
If you belong to the category of losing weight, you need to add an additional load to this exercise in the form of two hours of aerobics. As a rule, a few days a week is enough to get a positive result.
Technique for performing “Folds” on a bench
This exercise can be performed not only while lying on the floor. There is another variation of it - raising the legs while sitting on a chair. It is much easier to perform than the classic “Fold”. This is explained by the fact that the body is initially in a half-bent position. Accordingly, movements require less energy.
The step-by-step exercise for lifting legs on a chair or lifting legs while sitting on a bench is performed as follows:
- First you need to sit on the edge of the chosen support: a bench or chair. Then take hold of its base. The legs should be in a position parallel to the floor.
- The lumbar area should be slightly rounded.
- As you inhale, you need to tuck your knees towards your chest, without bending your body towards your legs, to form a fold.
- The body and legs should touch as closely as possible. Having felt the greatest tension in the abdominal muscles, you need to fix the position for 2-3 seconds.
- Exhaling, return to the starting position. In this case, you cannot put your feet back on the floor. They should not fall below the level of a chair or bench.
Correct technique
- For the fold exercise you will need a stable bench. You need to sit on it and then slightly raise your legs. They should always be suspended in front of the athlete. Legs bend slightly at the knees.
- You should tilt your body 45 degrees back relative to the bench. At the same time, your hands lie on the bench behind your back. This completes the formation of the starting position.
- After exhaling, the athlete pulls his knees to his chest, bending his legs at the joints, and then raising his body towards them.
- There is a short pause, after which the athlete can again move to the starting position.
Like this:
To work out your abdominal muscles as well as possible, you need to lean back as far as possible. This action will increase the amplitude of the exercise, which will have a positive effect on the results.
Leg raises can be performed without a bench, on the floor. However, it is important to always keep your feet elevated so that they do not touch the floor. After gaining enough experience, you can try holding a dumbbell between your legs. The extra weight will make the fold more difficult.
Beginners are recommended to perform 15-20 repetitions in 3 sets. For starters, this is quite enough. After a month or immediately after you feel stronger, you can do 4 sets of 20 repetitions.
Secrets of performing “Folds” correctly
To do this or that exercise correctly, you need to have the skills to perform it. This also applies to the “Fold” exercise. It is known to be one of the most popular for working out the abdominal muscles.
Experienced trainers share some secrets that will help you practice the correct technique:
- Flexible back. When performing leg raises lying or sitting, your back should be soft and flexible. Under no circumstances should you strain it and try to keep it level all the time. This is very dangerous and can cause serious harm to health.
- Perform all movements smoothly. Any new exercise should begin by warming up the muscles. Then do what you need to do, starting with slow and gentle movements. In addition, the most effective workouts are those that are performed slowly, with moments of feeling all the muscles.
- Do not place your feet in the original starting position. They should not touch the floor when performing while lying on the floor. Also, they should not fall below a bench or bench when performed on one of them.
- Don't swing your legs too far. Incomplete alignment of the lower extremities allows you to maintain maximum tension in the core muscles, including the abs.
Also, when the legs are fully aligned, the load on the hips increases. This has a bad effect on the results of the exercise and on the condition of the hip joint. It is also important not to perform the exercise automatically. You need to concentrate on the moment when the muscles are in a state of maximum tension, and fixate in this position for several seconds.
Experienced trainers recommend sticking to proper nutrition not only during training, but also in everyday life. This will help not only achieve the desired result faster, but also prolong the youth and beauty of your body for a long time!
How to do lifts correctly so as not to harm your health?
The technique for performing leg raises in a sitting position is as follows. Initial position:
the athlete sits on a bench or on the floor. It is better to lay a soft rug on the floor first to avoid injury to the tailbone or discomfort.
When performing leg lifts, it is better to keep your knees bent. This will prevent pain in the knee joints and also help maintain balance. The legs are raised throughout the entire exercise and do not touch the floor. The body is tilted 45 degrees, the arms are fixed behind the bench or on the floor.
As you exhale, the athlete pulls his legs to his chest and raises his torso, as if folding. The second name of this exercise is “fold”. After a short fixation, we move to the starting position.
Before you start training, check out a few tips from experts:
- The body and knees should always move towards each other.
- If there are no problems with the knee joints, then it is better to straighten your legs completely and tilt your torso as far back as possible.
- We don't touch the floor with our feet. It is especially important not to throw your legs.
