Step 1: Grip the bar with your hands around shoulder width apart. If you are worried about your grip giving out first, use wrist straps and wrap them around the bar.
Step 2: While keeping your arms slightly bent and keeping your upper body tight and as stationary as can be, slowly raise your legs up, keeping your legs together and as straight as possible.
Step 3: Continue to move your legs up slightly above waist level, pausing for a split-second at the top.
Step 4: Lower your legs back to the starting position in a controlled manner, continuing to keep your upper body stationary and tight. Once your body returns to a straight line exhale and then begin the next rep. Repeat for the desired amount of reps.
Benefits:
Hanging Leg Raises are one of the premier movements for your entire abdominal region, and they do a great job of targeting your lower abs, which can be difficult to target on other ab movements.
By using a controlled movement with your legs, constant tension is kept on your lower abs. Keeping your legs straight adds a tremendous amount of tension to your abs and core and is an ideal movement to strengthen this region.
Step 1: Sit on decline bench with legs secured under padded bar. Place hands behind your head with your elbows pointing out. Step 2: Lower body until you are ¾ of the way down and hips are nearly extended. Step 3: Pause momentarily after going down and to raise body, flex hips and abs, keeping your upper body tight and lower...
Step 1: Sit on flat bench with legs firmly on ground. Place broomstick on back of shoulders and place hands over each side of the broomstick with your arms extended. NOTE: These can also be done standing up. Step 2: Rotate your torso through your waist – think about twisting your bellybutton – to one side and then to the...
Step 1: Sit on flat bench with legs firmly on ground. Place dumbbell under your chin, holding it up with both hands. Your palms should be facing you and keep your elbows tucked throughout the movement. Step 2: As you begin your descent to the bench, round your back slightly, keeping constant tension on your abdominal region. Keep your abs...
Step 1: Grip the bar with your hands around shoulder width apart. If you are worried about your grip giving out first, use wrist straps and wrap them around the bar. Step 2: While keeping your arms slightly bent and keeping your upper body tight and as stationary as can be, slowly raise your knees up, keeping your legs together and bend....
Step 1: Lie flat on your back. Bring both feet off the floor with your knees bent and your feet straight in the air. Your thighs should be vertical to the floor and your hands should be behind your neck. Step 2: After exhaling, begin your first rep. Contract your abdominals and bring your head and shoulders slightly off the floor. Bring...
Step 1: Lie flat on your back. Bring both feet off the floor with your knees bent and your feet straight in the air. Your thighs should be vertical to the floor and your hands should be behind your neck Step 2: After exhaling, begin your first rep. Contract your abdominals and bring your head and shoulders slightly off the floor. Your lower...
Step 1: Lie flat on your back. With your knees bent, secure your feet so that they are able to remain stationary throughout the movement. Your hands should be behind your neck Step 2: After exhaling, begin your first rep. Contract your abdominals and bring your head and shoulders off the floor. Your lower back will be pressed into the floor...
Step 1: Lie flat on your back. With your knees bent, secure your feet so that they are able to remain stationary throughout the movement. Place the weight behind your head with the hole in the plate resting on the back of your head. Step 2: After exhaling, begin your first rep. Contract your abdominals and bring your head and shoulders off...
Step 1: Kneel on the floor and, with the wheel in front of your legs, place your hands on both sides of the wheel. A pad or mat can be used for your knees for comfort. Step 2: Keeping your core and upper body tight, roll the wheel forward, going as far as you can without your back rounding or aching. Your elbows should be slightly. Your...
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