Iron cross with elevated legs on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Iron cross with elevated legs on TG )

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Name of exercise  AROM shld add bil elevated legs w/TG
Other names of exercise Iron cross with elevated legs on TG
Description of exercise The Iron Cross with Elevated Legs on TG exercise is a challenging variation of the traditional Iron Cross exercise. It involves lying on your back with your arms extended out to the sides and your legs elevated off the ground. From this position, you will slowly lower your arms and legs towards the ground, keeping them straight and in line with your body. This exercise primarily targets the core muscles, including the abdominals, obliques, and lower back. It also engages the chest, shoulders, and hip flexors. The elevated legs add an extra challenge by increasing the resistance and requiring more stability and control. This exercise can help improve core strength, stability, and balance.
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
  • Lie on back with head toward tower.
  • Grasp handles in both hands elbows straight, arms out to sides as shown.
  • Raise legs to 45 keeping knees straight.
  • Pull arms down to sides, keeping elbows straight.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Abdominal, Shoulder
    Type of Muscles Latissimus Dorsi, Abdominal
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Adduction
    Type of Action Abduction, Elevation, Extension

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Strengthened upper body
  • Increased shoulder stability
  • Improved coordination
  • Enhanced flexibility
  • Decreased risk of injury
  • Improved posture
  • Increased muscle endurance
  • Improved overall body control

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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 Iron cross with elevated legs is a challenging exercise that requires a high level of strength and stability in the upper body and core. It is important to avoid this exercise if you have any pre-existing shoulder or back injuries, as it can put excessive strain on these areas. It is also not recommended for beginners or those who have not built up enough strength and stability in their upper body and core. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a professional before continuing. Additionally, it is important to have proper form and technique when performing this exercise to avoid injury.

    • Precautions

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

  • Warm up properly before attempting the Iron cross with elevated legs on TG exercise
  • Use a spotter or trainer for assistance
  • Start with lower weight and gradually increase as strength improves
  • Keep your core engaged and maintain proper form throughout the exercise
  • Do not hold your breath, remember to breathe evenly
  • Keep your shoulders down and away from your ears
  • Avoid swinging or using momentum to complete the movement
  • Use a sturdy and stable bar or equipment
  • Do not overextend your arms or push beyond your limits
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • scapular instability
  • rotator cuff injuries
  • shoulder impingement syndrome
  • frozen shoulder
  • thoracic outlet syndrome
  • neck pain
  • upper back pain
  • shoulder bursitis

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    Frequently asked questions

     

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