A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
7 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Intermediate
Excellent for targeting lower abs with support for proper form.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Support yourself on the captain's chair.
- 2.Let legs hang straight down.
- 3.Raise knees toward chest.
- 4.Lower with control.
Pro Tips
- •Don't swing your legs.
- •Curl pelvis as you lift.
- •Control the descent.
Equipment
Captain's Chair
Safety
Avoid swinging for momentum.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.