Even with it's silly name the captain's chair is one of the most effective way to work your abs, and that alone is reason to love it. I find it amazing that such a simple piece of equipment can really work my deep abs. The captain's chair won't give you a six pack, but it will help you develop flat abs since the abdominal muscles are working more as stabilizers against your powerful hip flexors.

Here's how to do the basic move:

  • Place your forearms on the padded arms and make a soft fist around the hand pegs. Push your elbows into the pads to help press your shoulders away from your ears.
  • Start with your legs hanging straight down and on an exhale pull your abs toward your spine and bend your knees lifting them toward your chest.
  • Slowly lower your knees returning to a straight leg position.
  • Repeat for a total of 10 to 12 reps and do two sets.

This move is an easier version of the hanging leg raises Jessica Biel's trainer has her do. There are endless variations, like twisting your knees to the side to target your obliques. Avoid straight leg lifts on this piece of equipment for doing so puts a lot of stress on the low spine and can cause a back injury.

So do you love the captain's chair or what?

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