Hanging Abdominal Leg Raises - Abs Exercise Guide with Photos
The hanging abdominal leg raise is one of the most
challenging abdominal exercises that someone can do. It combines
your upper body strength with your core strength and also uses some
of your leg strength as well. Here is a basic guide and description
for this exercise and when combined with a proper diet and cardio
exercise it can result in a lean sculpted core area.
Exercise Instructions: Hang from a bar
with your legs straight down. Raise your legs by bringing
your knees up toward your chest until they are even with your
waist. Focus on performing the movement slow and controlled.
Concentrate on using your abs to bring your legs up. Slowly
return to the starting position and repeat.
Muscles Targeted: The main muscles targeted by this exercise
are the core and abdominal muscles including your hip flexors and
your upper leg muscles. Also, you can feel it in your forearms,
shoulders, and back, as you will be using these to stabilize yourself
while hanging. This exercise will require you to not only use your
abdominal and leg strength for the raises, but also your upper body
strength to hang onto the bar.
Why This Exercise is Important: This exercise is important
because it helps to build strength in a person's core and legs.
It helps to sculpt the muscles in those areas and also helps to
build upper body strength because a person has to stabilize themselves
while hanging from a fixed bar.
Things To Avoid: One of the main things that you want to
avoid is hurting yourself first and foremost. Be sure that you use
proper technique and form at all times. Also, ensure that whatever
bar you are using to perform the exercise with is in a strong and
fixed position, so you do not have to worry about it coming off
once all of your weight is hanging from it.
Reps and Sets: For beginners who are just beginning a workout
program, it would be wise to start with three sets of eight to ten
reps. This will not only give you a good feel of how the exercise
will test your strength, but also give you a good feel of the muscles
that are going to be worked. For those of you who are in pretty
good shape and are at an intermediate level of your training, try
four sets of twelve reps twice in your workout. Do one set, then
switch to another exercise, and then do another set. For advanced,
those who are in extremely good shape, do five sets of fifteen to
Other Exercises To Use: To add challenge to this exercise,
try extending your legs all the way down, arching your back, and
bringing your knees all the way up to your chest. You can also try
gripping a dumbbell between your feet when you perform the exercise,
as this will add weight and cause your muscles to work even harder.
Try mixing this exercise into your workout not only when performing
your abs workout, but also with your standard workouts on a few
times per week. If you have trouble gripping a pull-up bar or you
have trouble with maintaining your form, try using an arm harness
and hang from it. You will still be required to use your upper body
strength, but using the harness will take a lot of pressure off
of your hands. View our extensive database
of exercise guides for a comprehensive list of exercises that
target the abs.