The Weighted Hanging Leg-Hip Raise is a challenging core exercise that targets the lower abs, hip flexors, and obliques. By adding weight to the exercise, you increase the resistance and intensity, resulting in stronger and more defined muscles.
How to perform
Step by step instructions:1. Find a pull-up bar or a sturdy overhead bar that you can hang from. You can use a dip belt to attach a weight plate or dumbbell to add resistance to the exercise.
2. Grip the bar with an overhand grip, hands shoulder-width apart, and hang with your legs straight down and feet together.
3. Engage your core muscles and lift your legs up towards the ceiling, bending at the hips and keeping your legs straight.
4. Continue to raise your legs until they are parallel to the floor, or as high as you can comfortably go.
5. Slowly lower your legs back down to the starting position, maintaining control and keeping your core engaged throughout the movement.
6. Repeat for the desired number of reps, focusing on controlled and deliberate movements to maximize the effectiveness of the exercise.
7. If using a weight, be sure to start with a lighter weight and gradually increase as you become stronger and more comfortable with the exercise.
8. Remember to breathe throughout the movement and avoid swinging or using momentum to lift your legs. Focus on engaging your core muscles to maintain proper form and get the most out of the exercise.
Equipment required
Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.