FitSugar

Learn to Love the Captain's Chair

FitSugar — Fri, 21 Nov 2008 12:00:00 -0800

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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Get Lifted: Hanging Leg Lifts

FitSugar — Tue, 31 Mar 2009 04:30:00 -0700

OK ladies - ask and you shall receive. After I posted about women having coregasms while working out, many of you commented that you experience them easily while doing hanging leg lifts. For those of you who are unfamiliar with this move, allow me to explain. They target your abs, quads, and lower back, and all the stimulation in that area can send some women through the roof.

To learn how to do this move, read more.

Hold onto a pull-up bar with both hands, and make sure your shoulder muscles are engaged. If you don't have one, or it's too difficult to use, a captain's chair makes a great modification.
Engage your upper body and your abs. Then lift both legs up so your feet are out in front of you. Keep your legs straight if you can holding briefly here, and then lower your legs back to the starting position. Move in a slow and controlled manner when lifting and lowering, so you're using your muscles and not gravity or momentum.
Do 15 to 20 lifts.

This exercise can be really tough on your lower back if you keep both legs straight. So if you're feeling pain, try lifting one leg at a time, or do this exercise with your knees bent. If it still hurts, stop altogether and do one of these ab exercises instead.