Hanging Oblique Knee Raises - Abs Exercise Guide with Photos
Anyone looking for a lean stomach and a strong core
should definitely focus on working the oblique muscles. Working
the oblique muscles help to tighten up your love handles which gives
the waist line a smaller and more slender look. However, remember
that eating a clean nutrient dense diet and including cardio workouts
to burn excess calories are the most important parts to obtaining
a sleek and sexy stomach.
Exercise Instructions: Hang from a pull-up
bar with your legs and feet together and your knees slightly
bent. Slowly lift your knees up to one side as high as you
can. Do this by curling your midsection from the bottom up,
not simply by lifting your knees. Squeeze your lower abs and
obliques at the top of the movement for a one-count, then
slowly lower and repeat on the opposite side. Remember to
have your abs do the work in a slow and controlled fashion.
Muscles Targeted: Hanging oblique knee raises target the
entire core area, as the primary muscles working in this exercise
are the obliques. The lower abs are worked very well and the muscles
in the forearms and shoulders also build strength due to hanging
from a bar in a stationary position. Secondary muscles include the
quadriceps, hip flexors and the lower back.
Why This Exercise is Important: Hanging oblique knee raises
are an important exercise because they help to strengthen the core
muscles. The arms and shoulders are also being strengthened because
of the hanging position. The participant uses their own body weight
against gravity as resistance which will also helps to increase
stamina and build endurance. Hanging oblique knee raises are a great
exercise for athletes who wish to strengthen their core area for
a specific sport as well as for beginners looking to tone up their
Things To Avoid: Things to avoid when performing hanging
oblique knee raises are poor form and bad posture. It is important
to maintain a straight spine as you hang from the bar. Also, the
body should never be in a swinging motion at any time during this
exercise while hanging from the bar. If needed, ask a trainer or
friend to spot you and provide assistance if you start to swing
back and forth. This exercise provides the best results when following
proper technique so always make sure to be aware of your form.
Reps and Sets: The reps and sets for this exercise will
vary by individuals, as it will depend on the fitness level of the
participant. A beginner may want to try 1-2 sets of 6-8 reps, or
as many reps as they can do with proper form. Someone on the intermediate
level may want to push for 2-3 sets of 10-15 reps. An advanced participant
should be busting out 3-4 sets of 15-20 reps. It is recommended
to perform this exercise at a slow and comfortable pace.
Other Exercises To Use: There are many other hanging exercises
that the participant can use to compliment hanging oblique knee
raises. Hanging knee to chin raises, also known as gorilla chin
crunches, will help stretch and exercise the same muscle groups
that are targeted with hanging oblique knee raises, only there is
more tension on the lower abdominal region instead of the obliques.
Hanging knees to head raises are very similar to hanging knee to
chin raises, only the participant will bring their knees to their
elbows instead of their chin. It is also recommended to add hanging
abdominal leg raises to a workout because they will definitely build
strength and stretch out the muscles in the core area. View our
of exercise guides for a comprehensive list of exercises that
target the abs.