Hanging Leg Raise

The hanging leg raise is without doubt one of the best core exercises you can do. Unlike laying ab exercises that usually target few muscles, This exercise targets the entire abdominal region with an emphasis on the lower abdominals and hip flexors.
Besides training your abs, hanging leg raise help to strengthen other muscle groups such as your arms, back, shoulders and even your legs. also, it will improve your grip strength.
One of the most amazing benefits of this exercise is that it trains all of the muscles that support your spine while the hanging positing simultaneously unloading and decompressing your spine.
Bar ab exercises might be more suitable for people with lower back problems, since they tend to cause less strain on the back than laying ab exercises when done correctly.

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Exercise Video

How to do

  1. Hang from a high bar with slightly wider than shoulder width overhand grip (palm facing down), and legs extended down.
  2. With your legs together, contract your abdominal muscles and lift your knees as high as possible.
  3. Pause for a moment then slowly return your legs to the starting position by extending them downward.

  4. Before you are ready to attempt a hanging leg raise, you’ll need to have the strength to hang from a pull-up bar for at least 20 consecutive seconds. If you can’t do that yet, practice hanging on for as long as you can. It shouldn’t take too long to build the endurance needed to begin.

    It is very important not to use momentum on this exercise, Make sure to move your legs slowly, swinging your legs will make your workout much less effective.

    For a better grip on the bar, grab the bar with an overhand grip, and then wrap your thumbs around the bar and hook them over your first two fingers on each hand.

    Pull your shoulders down imagine you are pulling them as far away from your ears as possible - and hold them there. This helps protect your shoulders from injuries.

    Make sure the movement occurs in your hips and not in your lower back.

    Create tension in your arms and throughout your core by pulling down on the bar as hard as possible. This engages all of the big muscles under your arms and along your rib cage, which stabilizes your spine and makes it easier to raise your legs to your chest.

Requires
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