2009 14 Nov

The Leg Raise On The Floor With The Hands Behind The Neck

A supine position on the floor, the hands clasped behind the neck, the knees straight and feet together. The chin is held down on the chest and the shoulders are held up slightly off the floor.

Action: From this position, keeping the knees straight and the feet together, the legs are raised until they are perpendicular to the floor. Still keeping the knees straight and the shoulders held up from the floor, the legs are lowered back to the floor. The movement should be done with a moderate amount of speed, not too quickly or too slowly. The legs are pulled up, not swung up. During the movement the chin must be kept on the chest and the shoulders held as high up from the floor as possible.
Breathing: Inhale as the legs are raised to the perpendicular position and exhale as they are returned to the floor.

Starting Resistance: Ordinarily we do not recommend resistance of additional weight added to the feet in this motion. The weight of the legs is adequate for most people. It is very difficult to maintain correct position in this movement with added resistance.
Progression: Both children and adults should start this exercise with 5 counts and add 1 count each week until his capacity is reached.

Goal: Girls and women should work up to at least 20 counts in this motion and sometimes 30 counts will not be too many.

Boys and men should work up to 30 to 50 counts in this motion.

Results: This movement, too, strengthens the superficial abdominal muscles with a stronger effect upon the lower abdominal area than the upper.

Comments: It is important to keep the chin on the chest and the shoulders well up from the floor. This causes a partial contraction of the abdominal muscles at the start of the movement and alleviates the arch in the lower back caused by the pull of the deep psoas muscles.

This movement is more difficult for one who has long legs in proportion to the length of his trunk than for one who has short legs in proportion to his trunk length.

The Side Exercise
Position: A standing position with the feet wide apart and the knees straight. The barbell is resting across the shoulders behind the neck.
Action: Keeping both knees straight, lean directly to the side as far is comfortable, then return to the erect position and lean to the other side as far as is comfortable and regain the erect position again.

Breathing: Exhale as the body is bent to the side and inhale as the erect position is regained. Then exhale as the trunk is bent to the opposite side and inhale again as the erect position is regained. There is a slight pause in the erect position each time to aid in adjusting the breathing.

Starting Resistance: Children six to eight years old should begin with just the bar or about 10 lbs. on the shoulders. Eight to ten years old can use 15 lbs. on the shoulders; ten to twelve years can use 20 lbs. Over twelve years of age can use 25 lbs. with ease. Most adults, both men and women should start with 25 to 30 lbs. on the shoulders.
Progression: This movement should begin with 7 counts on each side with 1 count added each week until 12 have been performed on each side for three exercise periods, then 5 lbs. should be added to the bar and the movement begun again at 7 counts on each side. Children under twelve years of age should increase the weight of the bar by about 2½ lbs. instead of the 5 lbs.

Goal: Girls and women should work up to a resistance of 35 lbs. in this exercise.
Boys and men should work up to a resistance of 60 lbs.

Results: This exercise will strengthen the muscles that form the side walls of the waist (external and internal obliques and transversalis) . It adds greatly to the support of the abdominal organs and viscera. It also helps in a great measure to prevent weakness in the inguinal areas where most hernias occur.

Comments: There is a tendency in this movement for the individual to bend too much to the front as he leans to the side. This is discouraged for the best results are had by bending directly to the side.

In addition to the effect of this motion on the waist, it also aids materially in strengthening the lower back

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