Roman chair leg lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Roman chair leg lift )

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Name of exercise  AROM trunk flex w/roman chair (straight leg lift)
Other names of exercise Roman chair leg lift
Description of exercise Roman chair leg lift exercise is a popular strength training exercise that targets the core muscles, particularly the lower abs and hip flexors. It involves lying face down on a Roman chair with the legs hanging off the edge and lifting them up towards the chest. This movement requires the use of the abdominal muscles to lift the legs and stabilize the body. It can be performed with bent knees or straight legs, and can also be modified by adding weights or twisting the legs to work different muscle groups. This exercise helps to improve core strength, stability, and posture, making it a great addition to any workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Position body between arm holds of chair.
  • Place arms on grips.
  • Tighten upper body muscles and lift legs of floor by bending knees.
  • Keep knees straight and lift thighs upward, bending at waist.Lower legs and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Stronger core
  • Improved balance
  • Better posture
  • Toned glutes
  • Increased hip flexibility
  • Improved lower back strength
  • Reduced risk of back pain
  • Stronger abdominal muscles
  • Improved athletic performance
  • Increased overall strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Roman chair leg lift exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes lower back pain, herniated discs, or any other back or spine issues. It is also not recommended for pregnant women or individuals with weak core muscles. If you are unsure about your ability to perform this exercise safely, it is best to consult with a medical professional before attempting it. Additionally, if you experience any pain or discomfort while performing the exercise, it is important to stop immediately and seek medical advice. Overall, it is important to listen to your body and avoid this exercise if it does not feel safe or comfortable for you.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form and technique throughout the exercise
  • Start with a low weight and gradually increase as you build strength
  • Keep your core engaged and back straight throughout the movement
  • Do not swing your legs or use momentum to lift them
  • Avoid arching your back or rounding your shoulders
  • Breathe properly and do not hold your breath
  • Do not overextend your legs at the top of the lift
  • Use a mat or cushion to protect your knees and shins
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Scoliosis
  • Hip pain
  • Pelvic instability
  • Osteoporosis
  • Arthritis
  • Spinal stenosis
  • Muscle imbalances

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    Frequently asked questions

     

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