The Hanging Leg Raise is a challenging abdominal exercise that targets the lower abs, hip flexors, and obliques. It requires hanging from a pull-up bar or dip station and raising your legs in a controlled manner.
How to perform
To perform the Hanging Leg Raise:1. Start by hanging from a pull-up bar with your arms fully extended and your body in a straight line.
2. Engage your core muscles to stabilize your body and prevent swinging.
3. Keep your legs straight and begin to lift them towards the ceiling, using your lower abs to lift them as high as you can.
4. Slowly lower your legs back down to the starting position, maintaining control throughout the movement.
5. Avoid swinging or using momentum to lift your legs, as this will decrease the effectiveness of the exercise.
6. Aim to perform 3-4 sets of 10-15 repetitions, or as many as you can with good form.
7. To increase the difficulty of the exercise, you can try raising your legs in a controlled manner to the side to target the obliques.
Remember to always listen to your body and stop if you feel any pain or discomfort. Proper form is essential to avoid injury and maximize the benefits of the Hanging Leg Raise.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.