Trainer Carolyn is in the gym demonstrating the Double Leg Extension Fly, a dynamic exercise that challenges your core, lower abs, and upper body while improving coordination and muscle control. This movement combines a leg extension with an upper-body fly for a full-body workout.
How to Perform the Double Leg Extension Fly: Set Up: Lie flat on a mat with a dumbbell in each hand and your arms extended toward the ceiling. Bring your legs up to a tabletop position (knees bent at 90 degrees). Engage Your Core: Press your lower back into the mat and brace your abs to maintain stability. Extend & Fly: Legs: Slowly extend both legs outward until they are straight but slightly above the floor. Arms: Simultaneously lower your arms out to the sides in a controlled fly motion, keeping a slight bend in the elbows. Return to Start: Bring your legs back to the tabletop position while raising your arms back to the starting position. Repeat: Perform for the desired number of reps, maintaining control throughout the movement.
Why It’s Effective: This exercise strengthens the core, lower abs, chest, and shoulders, improving both core stability and upper-body endurance. It’s great for developing functional strength and coordination.
Pro Tip from Carolyn: Keep your movements slow and controlled to maximize engagement. If you feel strain in your lower back, modify by keeping your knees slightly bent or reducing the range of motion. Exhale as you extend your legs and open your arms to maintain control. Watch Carolyn’s video to master the Double Leg Extension Fly and take your core training to the next level!