Hanging leg raise

USED IN: Fat-Loss III; Strength II and III

SETUP: Grab a chin-up bar overhand, and hang with your legs together and knees bent. You want your thighs in front of your body somewhat at the start of the lift, just far enough to flatten your lower back. In other words, you want to start the lift with your abdominal muscles already tight and engaged.

LIFTING: Pull your knees up to your chest, rounding your lower back.

LOWERING: Slowly lower them to the starting point, never allowing your abs to disengage or your lower back to arch.

Variations

Not many guys can do high reps, but a few modifications can make it easier. Many gyms now have elbow straps called AbOrigiOnals, which help support your weight and allow more reps (even if they are a crime against spell-checking software). Some people use a device called a captain's chair (it's often part of an apparatus that includes parallel bars for dips), which has elbow rests and a back support. The elbow rests are cool, but the back support is kind of a problem, since it discourages you from rounding your back at the end. That puts a lot more emphasis on the hip flexors and limits the action of your abdominals, which you're trying to target.

Was this article helpful?

0 0
Midsection Meltdown

Midsection Meltdown

Attention, Want 6 Pack Abs? Then Read Every Word On This Page... Revealed! Follow A Proven Plan To Unveil Your Six Pack Abs Today. Download today To Discover The Simple But Sure Way To 6 Pack Abs. This powerful tool will provide you with everything you need to finally achieve your dream of shedding the tummy fat for good and revealing your six pack abs. You can make weight loss promises to yourself all day and night, but actually sticking to your goals is the hard part.

Get My Free Ebook


Post a comment