Abdominal Leg Raise and Rubber Band Pull  (intermediate to advanced)
(Abdominals - Hip Rotators - Quadriceps)

1- Tie rubber band between two poles (squat rack).
2- Lie on the floor with your legs straight and your hips at the poles level. Rubber band should be at ankle level when the legs are up.
3- Place arms straight beside body, palms down (or hands under buttocks, palms down if more support is needed).
4- Keep abdominals tight to keep back flat on the floor.
5- Raise legs until you reach the rubber band and pull, lift hips for more abdominal work (hold it 1 to 2 sec or more).
6- Lower legs until they are about 3" off the floor..
7- Do 8 to12 repetitions.

Alternate exercise: - Do it alternately with one leg only at a time (scissor movement).

By Sylvain Lemaire - All rights to Physigraphe