加重腿举

A core exercise where you lift your legs while holding a weight between your feet to increase resistance.

💡 Instructions:

• Lie flat on your back with your legs extended and a weight secured between your feet.

• Keep your arms by your sides for stability.

• Engage your core and lift your legs until they are perpendicular to the floor.

• Lower your legs slowly without letting your feet touch the ground.

• Repeat for the desired number of reps.

⚠️ Common mistakes:

• Arching the lower back during the movement.

• Using momentum instead of controlled movement.

• Letting the weight slip due to poor grip.