1) Bench Hip Lift Exercise
Lie on the bench. Hold onto the bench behind your head for stability.
Keeping your legs vertical, raise your buttocks off the bench five or six inches. Lower and repeat. There is no need to lift your buttocks way up so that your whole torso is lifted off the bench.
Be sure to use your stomach muscles to do the hip lift. Take care not to lift by swinging your legs. Do 3 sets of 12 reps.
If you want to attempt this exercise at home but you don’t have a bench, you can do the same exercise on the floor as shown by the picture below:
2) Reverse Crunch
Lie on your back on a flat bench. Hold onto the bench behind your head with your hands. Keeping your knees bent throughout, start with your toes just touching the floor and raise both legs simultaneously until your buttocks are lifted off the bench. Lower and repeat. Do 3 sets of12 reps. Watch the video below:
Once you get stronger, you can try to work your abdominal muscles harder with the leg raises on decline bench exercise.
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