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Bent-Leg Raise
 
From: FM 7-22 October 2012
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4 FOR THE CORE, EXERCISE 1: BENT-LEG RAISE

Lying in the starting position for the sit-up, place the fingers of both hands underneath the small of the back. Raise the feet off of the ground until both the hips and knees flex to 90 degrees. Holding the head two or three inches off the ground, contract the abdominals as if preparing for a blow to the stomach. Another way to perform this drawing in maneuver is to imagine pulling the navel toward the spine. Think about the amount of pressure on the fingers created by the contraction of the abdominals. Maintain the same degree of pressure while slowly straightening the legs. As soon as the Soldier can no longer maintain the same degree of pressure on his fingers, he brings his legs back to the 90-degree position for three to five seconds, and repeats until one minute has elapsed (Figure 6-6).

 

Figure 6-6. Bent-leg raise (4 for the core)

 

From: FM 7-22 October 2012 

  (Page last modified Feb 1, 2013)

 
 
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Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
     
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
     
   
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