For example, when I began working out about a year ago I was not able to do a single
hanging leg lift.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch,
hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
To work the lower abs, choose between roman chair leg lifts,
hanging leg lifts or ab sling leg lifts.
Complete this exercise with
hanging leg lifts on the bar.
The hardest ones are
the hanging leg lifts, but here I'm going to focus only on the incline leg raises.
Back arches and crunches work well, and so do
hanging leg lifts from a pull up bar.
Various
hanging leg lifts are perfect methods to train your whole midsection efficiently.
Hanging leg lifts are a great body weight exercise for developing a six pack.
One arm
hanging leg lifts are much harder than normal
hanging leg lifts.
Not exact matches
For
leg lifts, put the can into one of your old purses, and
hang the purse around your child's ankle and have him do reps while sitting in a tall chair or on the kitchen counter.
While
hanging,
lift your
legs up until they become parallel with the floor, keeping the knees extended.
Hanging on the bar, you can perform
leg lifts for the abdominal muscles.
The full
hanging leg raise involves
hanging from a pull up bar and then
lifting your
legs all the way up so that your toes touch the bar.
The method of progression is simple enough; the first stage is the
hanging leg tuck or put simply slowly bending your
legs and
lifting them so that your thighs are at 90 degrees and then holding the position for a couple of seconds before slowly lowering them back down.
Leg
Lifts or Leg Raises — If you have a pull up bar available,
hang from the bar and
lift your knees to your chest or while keeping your
legs straight,
lift them until they are perpendicular to the floor.
Just
hang from the bar,
lift legs until they are parallel to the ground and slowly lower.
Allow your
legs to
hang down and then sluggishly
lift your knees toward your chest.
Exercises that uses a lot of muscles: Push ups, pull ups, squats, sprint, shoulder press (stading, please), train your abs the correct way (
hang up and
lift your
legs or lay on your feet and elbows, with your hip and back alined, stay one minute).
This guy shows us some more advanced moves such as weighted knee
lift (a great alternative for
hanging leg raise), crunch with dumbbells, side plank with weights.
You could focus on more «lower ab» exercises like
hanging leg raises, reverse crunches and hip
lifts («toes to sky»), but even these won't help as long as you still have body fat covering the muscles.
-- L - handles for perfect push - ups — Wide, medium, and close - grip chins — A bar for
hanging leg raises — Comfortable and balanced dip and triceps extension handles —
Leg lifts with padded forearm and back supports
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or
hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or
hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10
hang from chinning bar'til failure THIRD front squat 1 x 6 - 8
leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine
leg curl 1 x 15 - 20
leg press on angled
leg press 1 x 8 - 10 stiff -
legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest
leg press calf raise 1 x 20
leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight
lifting routines:
They were high metal poles with vinyl straps attached to them and they
lifted your
legs up into them so you
hung there!