How to perform Bodyweight Flat Knee Raise with proper form

Starting Position

1. Lie Down: Start by lying flat on your back on a mat or a flat surface.
2. Position Limbs: Extend your legs straight out and place your arms at your sides or under your head for support.

Execution

1. Engage Core: Tighten your abdominal muscles.
2. Bend Knees: Bring your knees toward your chest, keeping your feet together.
3. Lift Hips: As you pull your knees up, lift your hips slightly off the ground for added engagement.
4. Hold: Hold the top position for a moment, feeling the contraction in your abs.
5. Lower Slowly: Gradually lower your hips and legs back to the starting position, maintaining control.

Breathing

• Inhale: As you lower your legs.
• Exhale: As you lift your knees towards your chest.

Tips for Proper Form

• Keep your lower back pressed into the mat.
• Avoid swinging your legs; use controlled movements.
• Keep your head and neck relaxed.

Common Mistakes

• Arching the back: Maintain a neutral spine.
• Rapid movements: Focus on a slow and controlled pace.

By following these steps, you can perform the Bodyweight Flat Knee Raise effectively while minimizing the risk of injury.