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Easy Bodybuilding Moves for beginners to Perfect the Workout

Bodybuilding-Moves-for-Beginners-to2

Bodybuilding moves are your secret weapon to achieve the body you are dreaming about. But in doing so, you will need time, focus and consistency. Yes, it takes a lot of effort to make bodybuilding moves.

Bodybuilding moves require discipline to do your routine daily. There are many bodybuilding moves that you can perform and make the most of it.

Before making the moves, you should know the rule of bodybuilding moves. If you are a beginner, you should not force yourself to push harder. You can start your routine with proper intervals and repetitions.

For starters, you will need to have some reminders to take note so you will avoid getting injured. But let us discuss those laters. At this point, you should learn first what are different bodybuilding moves that you can execute.

You do not have to be professional to perform these routines. You should know that you can finish the intervals and repetitions. If you can, then you have the strength, discipline, and focus.

Is it surprising that there are bodybuilding moves that you can enjoy while achieving the goals you have been reaching for quite some time now?

Bodybuilding moves

Doing squat

The squat is one of the favorites of bodybuilders. To be specific, the Olympic squat is a typical workout that can develop your leg strength. The variation you can perform will give your legs, glutes, and hamstrings a good workout.

The Deadlift

It is the second bodybuilding moves that will give impact to achieving your body goals. When you say deadlift, the heavy lifting will show the best results. You can see the difference between your back. It is where you can see lean muscle.

Performing Press

One of the bodybuilding moves which develop your chest muscle is the bench press. Why bench press? Aside from building the muscles effectively, it allows you to use more weight. It will result in your upper body getting bigger and stronger.

If you want other variations, you can do the overhead press. This kind of press will add benefit to your triceps. Make sure that you will solely do overhead press and not with a push press. Why? Because overhead press does not require bending of knees. By doing so, it will make your legs the prime mover that will stop the intended delts.

The Bent-over row

So how do bodybuilding moves work? Well, the key is squeezing the shoulder blades. How can you do this? Perform the bent-over row, which will give you the perfect muscles to your shoulder.

Doing a wide-grip pull-up

How is the wide-grip pull-up one of the bodybuilding moves? The target muscle of this workout is your full back. It needs a more intensive grip than the regular drill.

Tips for Beginners

How can you achieve bodybuilding moves? For beginners, you might need the following tips to get more patience, workouts, and diet that will surely help you.

Start using Light Weights

As a starter, you will need to grab some light equipment so your muscles will not burn out. Dumbbells and barbells can help you build muscles, but should you do it, make sure you are using light weights.

Basic Movements

Of course, when you are a beginner, you should start with the basic routine. Basic movements come in the forms of squat, deadlift, and barbell bench press.

4 Days of Workout

When you are a beginner, daily working out can be skipped. Instead, you can do it three or four times a week. In this case, you can spend the days off to rest and recover.

Correct Form or Exercises

Make sure that you are training each of your muscles every week. How can you do this? Try to set a routine each week for each muscle and do not forget to know the right form of exercise. Make sure that you have prepared all safety measures.

Eating the Right Foods

When you are working out, you use a lot of protein. So the best thing to manage this is to eat the right food rich in protein like chicken, fish, eggs, milk, dairy products, and some nuts and vegetables. If you think you lack protein, you should consider drinking a protein shake.

Also, you should monitor your calorie intake while working out. At this point, you will maintain your weight and achieve your goals. So we should say to avoid junk food so you can keep carbohydrates and fats. Lots of junk food consists of sweets and salty that can increase your weight.

Our Insights

When you make bodybuilding moves, there are many things that you should remember. For instance, you should make sure that you are eating fruits and vegetables. Also, make sure that there are safety measures prepared before starting your workout. It will help you achieve your body goals.

Avoid some unnecessary habits like skipping meals that build an impression of losing weight without eating. You should also avoid drinking energy drinks to keep you hydrated.

Some natural ways will keep you on track to lose some weight, make sure you have a list of what you eat, a meal plan, and a workout routine.

Cable Row Exercise – A Simple yet Effective Workout Routine for You

Cable-Row-Exercise-A-Simple-yet-Effective

Cable row is an exercise using a cable machine. Don’t underestimate this workout because it does not contain weights. Understand that doing cable row exercise creates a constant level of tension throughout the movement. Those tensions are incomparable with the masses.

Cable Row, as one of the best cable exercises, demonstrates the edge of a cable machine, in which the movement it creates to our body is working at the same level of muscle resistance. It creates tension evenly to your muscles in your lats, delts and back. Also, it includes your biceps and forearms.

Are you thinking of adding cable row exercises to your regular workout routine? Then you can try the following cable row that we include in this article. As you read along, you can find some insights that will help you understand about cable row exercises – why do you need it and what are the variations that you can do.

Cable row is useful and the right choice for those who opt for not lifting. It is a simple exercise, yet you can see the results. The benefits that you can get from cable rowing exercise are giving your back muscles some formation. Your muscles in your forearms and upper arms play a significant role in this exercise.

The main goal of doing cable row exercise is to develop strength, not doing some aerobic rowing exercise. It enables your body muscles in your abs and legs while keeping your back straight. If you do this exercise correctly, you will prevent strain and injury. It is essential for your safety during squat and deadlift exercises.

But how can you do it? Well, we are giving you a free load of what to do on each variation of cable row. Here are your choices with some tips to perform appropriately.

Seated Cable Row

For beginners, the seated cable row is useful. It focuses on the muscles of your back, biceps and shoulders. Of course, you will need the cable machine and the attached cable to perform the seated cable row.

How to do it: Sit at a low pulley cable station attached with a V-handle. Then place the feet securely on the platform and grab the handle with both hands using an overhand grip. Sit back with arms fully extended, supporting the weight. After doing this position, keep your torso stationary and drive your elbows past to your sides. Pull the cable attachment towards the waist. Then hold this position and squeeze your shoulder blades together at the top of the row before returning to the starting position.

Reminder: Prevent yourself from leaning forward. Maintain your upright position.

Cable Row Standing

If you master the seated cable row, you might want to do this exercise while standing. Aside from your muscles back, biceps and shoulders, your abs muscles are also involved in doing cable row standing. You will still use the same equipment – the cable machine.

How to do it: First, stand in front of a cable machine with your feet shoulder-width apart, and your knees slightly bent. Then do cable rows wide grip. Grab a straight-bar attachment with a wide grip from the low setting. Next, pull the bar toward your torso while keeping your chest forward and back straight. Hold this position and return to the starting position.

Reminder: Prevent yourself from leaning forward. Instead, keep your back flat and core tight. Make sure your chest up and pinch your shoulder blades together to avoid letting your shoulders roll forward.

Rope-handle

seated-cable-row-exercise

This variation of cable row focuses on strengthening your muscles at your back, biceps, shoulders and abs. Still, you will use the cable machine on this one.

How to do it: Do a low cable row. Sit at a low pulley cable station and grab the double-handled rope attached to the cable machine. Then place your feet on the platform and push back using your legs, not your back. Your arms should be fully extended to support the weight. Next, your upper body should stay stationary while pulling the cable attached to the waist. Keep your chest forwards and your shoulders down while squeezing your shoulder blades together. Return the weight by fully extending your arms back to the starting position.

Reminder: Prevent yourself from leaning forward. Make sure your torso is upright and back straight. If you are going to end each set, return the weight to the start position by bending at the knees, not the lower back.

Single Arm High

single arm high cable row

This variation of the cable row is beneficial for your upper back. Your upper back muscles are essential for good posture. The force to your core is vital to stabilize your body. Additional resistance can be done with tubing or a band.

How to do it: Seat on the bench and bracing your feet firmly. Then hold the handle at shoulder-width, your palms facing down. Next, pull the handle straight back toward your chest and keep your elbow out. Make sure you keep your chest up and your trunk stabilized. Slowly straighten your arm to the start position.

Reminder: Avoid dropping your elbow as you pull back. Maintain your shoulder and don’t let it shrugged. Make sure you do the cable row with your body straight and no tilting to one side.

Why will you do it?

Cable Fly Exercise – What you need for Attractive Chest Muscles

Cable-Fly-Exercise-What-you-need

Cable fly is not redundant with any workout contrary to many people’s beliefs. You can do this exercise to build muscles on your pecs. It is what cable fly changes in your body.

Cable fly isCable fly is one of the variations of chest fly. But you cannot compare it with a dumbbell fly or pec fly. The movement for this workout will improve your muscles on your pecs and forearms.

Before going through with cable fly, let us define first what chest fly is? Chest fly indeed is one of the best exercises when it comes to building muscles in your chest. It teaches you to have a more scapular reaction. Scapular reaction means to pinch your shoulder blades with combatting poor posture from sitting hunched over a desk all day.

What muscles involve in chest fly workout? The muscles involved with this one are your chest and shoulders. Triceps are also included. When your muscles in your chest are already build up, doing push up will be a lot easier. If you are not working correctly with your muscles, then you will end up injured. And that is what we are avoiding.

But the main event in cable fly is not only doing the chest exercise but also feeling it in your chest. You can feel it with the number of weights you are lifting every time you are doing the chest exercise. You can also add some challenge or upgrade your cable chest fly.

Why cable fly?

Cable Fly

There are benefits of cable fly like, for instance, that can replace bench press due to joints pain. It could also change the angle of the movement enough to limit the potential stress on the joints. In doing this exercise, you will have lots of tension on the muscle through the entire range of motion. The cable fly setup gives your muscles almost uninterrupted time under strain and a massive pump of pressure to improve muscle growth.

Focus Muscles

The muscles involved in cable fly are the pectorals. The pectorals are your muscles in the chest—major and minor. The primary muscles are those that visible, powering the adduction of the arms and making inward rotation and elevation. The small muscles are located a layer deeper and draw the shoulder blades down and forward.

The major pectoral muscles have two functions. One is that it uses for the upward angle of movement to emphasize the upper portion of the chest. You can have low to the high motion of the cable fly exercise so that you can target the upper part of the chest. Then the other one is the lower angle that emphasizes, the lower portion of the muscle.

How to Do Chest Fly vs Cable Fly

Barbell Squat, Effective beyond Complexity Exercise

Barbell-Squat-Effective

The barbell squat is a complicated squat yet effective way to increase the muscle mass of your posterior chain. These muscles must be built stronger to produce hip extension. The squat is one of the exercises that improve your strength for jumping, pushing, pulling and other lower body movements.

The barbell squat is one of the squat variations that provide additional tension to your lower and upper body. Basic squat uses the most amount of weight. The squat should be performed through the effective range of motions. You only need to ensure that your hip is dropping below the top of the knee.

But for the barbell squat as one of the squat variations, you will need the barbell to be placed on your shoulder back.

How to do this?

how to do The barbell squat

Since the barbell is in the rack at the height of mid-sternum, take a thumbless grip on the bar that is narrow enough for your straight wrists. Then place the heel of the palm against the bar, while placing fingers on top. The hands keep the barbell from rolling down our back. With grip and hooks in place, walk under the bar and place it right under the spine of the scapula on the meat of the rear deltoids muscles. With the bar in position, take a deep breath and stand up with the bar on the back. Next, you will have to step out of the rack and make the same shoulder-width stance as the stretch without the bar. Take a big deep breath to increase the intra-abdominal pressure of the gut and provide stability for your back.

While doing the squat with a barbell, you will need to keep in mind some of the things that you should need to learn. For instance, the hands don’t hold the bar on the back; instead, our back muscles hold the bar on our back. We use the low bar position to allow us to bend over and use the hip drive to stand up.

Also, when you are preparing to squat down, there are two things that you need to remember, as well. The first one is you have to shove your knees out. And the second one is squat down to depth and come right back up by driving your hips up.

Learn the Basic

Aside from the barbell squat, there are other kinds of squat that you want to try. But you’ll need to know how to do the basic squat.

For the basic squat, the starting position is standing with your heels apart with shoulder-width distance. Put your heels under your shoulder and turn it out at 30 degrees. While, push your knees to the side, the same direction of your feet. Then bend your hips and knees at the same time. Start moving it back and down while pushing your knees out. Make your lower back squat with a natural arch shape when you stand. Your hands should be outside your shoulders while squeezing the bar hard. But let your upper back carry the bar. The bar should be in the center, between your traps and rear shoulders or on your traps. For your elbows, you will need to place it behind the top of your torso. Before unracking, raise your chest and make sure your legs are straight before walking back.

While doing that, bend your hips and knees at the same time. Your head should be in-line with your torso. Next, squat down until your hips are lower than your knees. Lock your hips and knees for racking and step forward, hit the rack. Move the bar in a vertical line over your middle foot. Then, hold it at the bottom while breathing in and out.

Quick Reminder: Avoid raising your toes or heels while doing squat. On each repetition, lock your knees at the top and stand with it. Do the proper breathing and get tight for the next repeat. Make sure your back is neutral and no rounding nor excess arching. Keep it at a diagonal angle. To support the bar, never use your hands to prevent damage on your wrist.

Common Mistakes while Doing the Barbell Squat

T Bar Row Exercise for Stronger and Sexier Shoulder Back

T-Bar-Row-Exercise-for-Stronger

T bar row can be compared with barbell bent-over rows, and this workout specializes with the mass building. You can have a T bar row as an alternative for more angles and dimensions. It will make the T bar row form more exciting and challenging.

T Bar Row ExerciseT bar row targets the area in the middle back. It strengthens and improves muscles in this area. While doing this movement, your shoulder back and biceps are involved. Your abs, hamstrings and glutes stabilize your body while in the position of bent-over.

If you would like to try T bar row exercises, you will need to go to the gym and look for the stations on this one. You will also need techniques and assistance on how to do t bar row. It is essential to know the proper T bar row workouts.

To learn and make easier the T bar row, you will need some techniques. For beginners, these techniques are essential to do this workout properly.

Make sure you have a good grip with the handle to pull the crossbar of the T towards your chest. You should allow your hinge going upward from the hips if you perform the lift. While doing this, aim for your back to stay still. But for dynamic lift, your back will hinge up slightly. Make sure you will not allow your back for full hinge up.

In some cases, your grip will be different depending on your stance in doing T bar row. Typical grip with T-bars are wide, palms facing either down or up. Others opt for close grips when they want the hands close against the bar and emphasize lat engagement. When tight grip, you will have your elbows close to your body.

Why T bar row?

Like other mass builders workout, the T bar row provides strength and exercise the balance of our body. It backs up our muscles to our shoulders and arms. Unlike the barbell row, the T bar row is an exercise for your back. It is another variation of bent-over row done by using a T bar machine.

how to do a T bar row workout

Let us give you the easy way on how to do a T bar row workout.

Step 1: Your starting position is firmly keeping your feet planted on the floor.

Step 2: Next, you have to bend forward with your hips while keeping your back flat and knees bent.

Step 3: Then get a grip with your T bar or a lever. Use both hands to grasp it.

Step 4: While doing this, keep your head as high as possible and keep your torso parallel to the floor.

Step 5: Extend your arms fully and pull the level towards you.

Step 6: Lift the bar until it touches your chest and also keep your torso parallel to the ground.

Step 7: Afterwards, make sure that the lever or T bar touches your chest and keep your torso parallel to the ground.

Step 8: Your final position is lowering the T bar slowly until your arms straight. Repeat this movement about 10 to 12 repetitions.

What are your choices?

Barbell Row Forms for Stronger and Firmer Shoulder Back

Barbell-Row-Forms

The barbell row is one of the best exercises that will build strong and firm shoulders and biceps. However, doing a barbell row is not an easy workout to do. Given that, some mistakes cannot be avoided.

The barbell row is not an everyday workout that bodybuilder does. It is one of the best exercises that many are doing. However, not everyone does it in the right way. And still, some people don’t fully understand the benefits of doing barbell rows.

If you have already started a workout routine, you can still consider doing the barbell row. It is an excellent add-on to your exercises for stable and firm shoulders and back. When you have strong shoulders, it will be easier for you to do other workouts involving heavy lifting.

The muscles involved in the barbell row are your back, abs, arms and hips. Building these muscles will give you a balanced shape. For instance, a barbell row makes your upper back or the shoulder-blades at your back a V-shape. It also involves your traps, rear shoulders and the rest of the muscles in your upper back. For the lower back, which is your lower spine, your muscles in that area need to workout. In doing the barbell row, you will need to avoid having disc injuries. The gravity tries to bend your back by pulling the bar down. However, resisting the force strengthens your lower back muscles.

Another muscle that gets worked out with a barbell row is your abs. Your abs muscles are essential to strengthen, which will support your lower back. Then your hips will also benefit from doing barbell row. This workout gives dynamic and static contractions. When you raise your torso to get the bar moving off the floor, muscles in your hips are working. They also provide support to your lower back. The most apparent muscle that works during the barbell row is your arms. Muscles in your forearm are essential for daily work. Your movements always involve your forearm, especially when lifting.

How to do it?

Barbell row, unlike other workouts, focuses their strength and building muscle mass to your whole back. By using more massive weights over time, this will increase the force that will make your shoulders firmer and stronger.

If you want to build your muscles in your shoulder-back, we have here the natural and necessary steps for the barbell row.

Step 1: Your starting position is standing with your mid-foot under the bar. This is what we call a medium stance.

Step 2: Your next position is bending over as you grab the barbell with your palms down and a medium grip.

Step 3: Then, unlock your knees while keeping your hips high. While doing this, lift your chest and keep your back straight.

Step 4:  After doing that, pull the bar against your lower chest.

Step 5: Return the bar to the floor. Practice breathing and straighten your back.

Step 6: Hold this position for a few seconds and continue with repetitions.

Keep in mind that barbell rows are full body and compound exercise that provides a workout to your upper back, lower back, hips and arms. In doing a barbell row, it also gives you a muscular back and bigger biceps. This workout is your preparation before doing squat, bench press and deadlift.

Variations for Row Workout

What is Plank Exercise and why is it Effective beyond Other Exercises?

What-is-Plank-Exercise-and-why-is-it-Effective

What is the plank exercise? And how it’s different from other activities? Can you do this at home or you will need some equipment while doing a plank? Why is it essential in a workout routine?

What is Plank Exercise and why is it Effective beyond Other Exercises?What is the plank exercise that suitable for your body and age? There are many variations of plank exercises, and we are giving you our top list on that. Also, we are giving you some tips on how to do a plank correctly.

Plank, like squat, is a simple yet effective bodyweight exercise. It is the state wherein you hold your body stiff to develop strength in your core and other muscles such as shoulders, arms and glutes.

As there are many variations of plank you can choose from, you will not need equipment. Meaning you can always perform it at home or the park. There are common mistakes in doing planking. But lots of good things will happen, and because of these smart things, people are going crazy asking – what is plank exercise.

Like squats, plank does not go out of fashion. Planks are one of the exercises needed to build muscles most simply.

So why, plank?

So why, plank?

We will make this short – plank is doing some exercise that will improve your core definition and performance. It is an ideal exercise for abs muscles and all of your major core muscles. Empowering your core muscles, you will increase your ability to lift heavier weights, improved sports performance like jumping and the capacity to do stable side-bending and waist twisting. For sure, you will have excellent support at the back.

With enough support at the back, you can reduce the risk of your injury at the back and to your spinal column. It is a type of exercise that will strengthen your muscles and ensures firm support for your entire back. While doing this, you will not need to put too much pressure on your spine and hips. Therefore, you will have less injury but more strength.

Aside from strength, you can increase the overall metabolism of your body. It is one of the reasons why many choose to plank over other exercises. Doing this daily is one way of making your abdominal muscles increase the energy to burn. If you have no time to attend workouts at the gym, you can do planking. It is essential if you are spending the majority of your day in sedentary.

Also, good posture is one of the benefits of doing planking. While other workouts busy increasing your muscles, a plank, however, does a great job of improving your posture. A good posture is making both of your bones and joints in the correct alignment. Meaning, both bones and joints are maintained and healthier. If you have the right-back position, you will have fewer sufferings of back pain.

Other benefits that we can get from plank exercise are improved overall balance and mobility. Also, it gives calmness to your brain and treats anxiety and depression.

How do you do it?

How to Do Deadlifts for Firmer and Stronger Lower Body Muscles

How-to-Do-Deadlifts-for-Firmer-and-Stronger-Lower-Body-Muscles

How to do deadlifts for your lower body is essential. Therefore you need to include this workout in your routine. Other than your core muscles, your glutes, hamstrings, and quads are the muscles built by doing deadlifts workouts.

DeadliftsHow to do deadlifts is beneficial for your health, especially to your muscles’ strength. Also, our body needs support for daily movements. The pressure in our muscles for doing deadlifts is keeping your core tight while the weight is trying to pull you forward.

The benefit of doing deadlifts comes in many ways; for instance, by doing deadlifts, it builds more power. The hip hinge is the best force move, propelling running strides, jumps, and other lifts.  Also, for women, doing deadlifts will improve blood pressure more than those who do cardio exercises. The explanation involves lifting act as intense interval training, prepping your arteries to dilate more quickly. Other than blood pressure, you can have stronger bones when doing a deadlift. Especially when it comes to your spine and hips, lifting will make those bones in the areas turned into rock-hard bone.

How to do deadlifts or planks for better abs muscles? When you really want to have six-pack abs, choose deadlifts. Deadlifts give more tension to your core, making it durable and firm. It does far better than what plank can do.

And obviously, the deadlift can make you lose fat quickly. The effect of deadlifts can be noticeable to your hip, glutes, and hamstrings.

How to Do Deadlifts

How to Do Deadlifts

Knowing the goodness on how to do deadlifts, we are giving you this easy step-by-step workout.

Step # 1: Your starting position is holding the barbell or two dumbbells at your side. Keep your arms straight, and knees slightly bent.

Step # 2: Next, bend at your hip joint. Lower the weights as far as possible without rounding your back and keep it straight. Keep your spine neutral with a natural low-back arch with your shoulders down.

Step # 3: Make sure that your deadlift weights, such as barbell or dumbbells, are close to your legs.

Step # 4:  Then squeeze your glutes to pull yourself up at a quicker pace than it took you to bend down.

Step # 5: Use weights that you can do three sets of 12 to 15 sets. More than this can make your muscles get fatigued.

Variations that you can Do for Deadlifts

Cable Crunch Ultimate Guide for Effective Ab Cable Workout

Cable crunch workout is the most effective exercise for your core or the abdominal muscles. If you want to build noticeable ab muscles, the six-pack abs, you will need to practice the cable crunch workout. It could work for everyone who wants more than lean abs with strong muscles.

Cable crunch workout is the movement that allows you to burn those fats in your belly. And the result is the six-pack ab muscles that will be adored by everybody. In doing the cable crunch workout, you will need to know the basics steps to perfect it. Also, you can try the intermediate cable crunch workout for better results.

As you read along, you will find some tips to work correctly with your cable crunch workout. Remember that this workout will give definition and strength to your core. With the constant tension in your abdominal muscle, you will need to maintain the weight if you want the muscle pops.

Step-by-step Cable Crunch Workout

cable crunch workout steps

Step # 1: Attach a triceps rope handle to the pulley on the carriage of a cable station. Then adjust the carriage to make it close to the top third of the machine. Make sure the position is your height level.

Step # 2: Next, choose the amount of resistance you want. But you can still start with the weight you are comfortable and increase over time.

Step # 3: Facing the pulley, come into a kneeling position approximately one and a half feet away from the machine.

Step # 4: Grab the triceps rope handles and brace your core. You should feel a light stretch in your abs. Otherwise, you should increase the weight of your shins.

Step # 5: Pull both handles with bent arms one after the other. Then, perform a crunch one after the other. Your elbows should be parallel to your thighs.

Step # 6: To complete a repetition, return to the starting position as you maintain tension on the pulley. You can repeat for three sets of 10 repetitions.

Effective Tips for this Workout

Hanging Leg Raises – What you Need for Toned and Flexible Core?

Hanging-Leg-Raises

hanging leg raises

Hanging leg raises target the core area of our body. With the necessary leg raise, it is a simple and effective e

xercise to increase strength and flexibility of your hips and lower back. This workout is favorable for people who do long hours of work at the desk.

Hanging leg raises, before attempting to perform, need enough strength from upper-body to support your body weight. You will also need to use the frame. When you become an expert in doing this routine, you can add it to your strength-training routine. It can work several muscles aside from your core.

Doing the hanging leg raises workout, will set up our muscles for isolation techniques and helps you avoid injury. It will improve your functional fitness level, prevent and reduce pain. As this workout enables our muscles to have coordination, you will have the opportunity to identify your body’s unique areas of weakness and develop an exercise to strengthen them.

How to do it?

How to do hanging leg raises

If you want to include hanging leg raises as one of your workouts, you will need the step-by-step routine and some of its variations. Here is how you can do it.

  1. Start by lying down your back on the floor or a mat.
  2. Then lay flat with your arms at your sides and legs stretched out next to each other, raising.
  3. Start lifting them pointing at the ceiling.
  4. Keep your legs in this position and make sure your toes are pointed.
  5. After that, they lowered them back down carefully.
  6. If you want to repeat the routine, make the same pace starting by raising your legs.
  7. You can have 10 reps or as many as you can.

Some Routines including Leg Raises