Captain's Chair
Switch up your core training with hanging leg raises, or train your triceps with tricep dips.
Step onto the machine, placing your feet on the footrests provided.
With your back against the back pad, rest your forearms on the arm pads, and grip the handles with your hands.
Shift your weight to your arms (so you can safely step off the footrests without falling) and allow your legs to hang straight down beneath you.
Using the strength of your abdominal muscles and legs, lift your legs up until they are straight out in front of you and parallel to the floor (or as high as you can). At this point, your body should form a 90-degree angle.
Use control to slowly lower your legs back to the starting position, so they're hanging beneath you once again.
Repeat 10 to 12 times to complete one set.
VARIATIONS
KNEE TUCK
For an easier variation, bend your both knees toward your chest, instead of keeping your legs straight.
BICYCLE CRUNCHES
Also an easier variation, alternate the knee you bring toward your chest. This will be similar to the bicycle crunches you do while lying down.
TWIST
To target your oblique muscles, perform the knee tuck variation but twist your knees to a slight angle during each rep (instead of holding them straight out in front of you). Be sure to alternate sides and keep the number of reps on each side even.
SINGLE LEG LIFTS
Instead of raising both legs to 90 degrees simultaneously, brin only one leg to 90 degrees, then lower. Do the same with the other leg.
SCISSOR KICKS
Similar to single leg lifts above, only you will alternate leg lifts at the same time, meaning as you are lowering one leg, raise the other.
CRISS CROSS
Take both legs to 90 degrees then lift one leg slightly higher to pass it across the bottom leg while taking the bottom leg in.
BICYCLE KICK
For a more difficult variation, once your legs are raised in front of you at a 90-degree angle, hold the position and move your feet in a circular motion as if you were pedaling a bicycle.