To increase the intensity try
hanging leg raises by using the top handles (if the chair has them otherwise hang from the pull up bar) and doing either the knee or straight leg raises.
To increase the intensity try
hanging leg raises by using the top handles (if the chair has them otherwise you can use a pull up / chin up bar or even a sturdy tree branch) and do either the knee or straight leg raises.
The hanging leg raise can turn your abs into slabs of steel Develop the abs you desire with the hard core full
hanging leg raise by following these simple progressions
Not exact matches
If you can't do a pull - up, do 10 lat pulldowns followed
by 10
hanging, straight
leg raises (
hang from a bar and
raise the
legs).
The dragon flag made famous
by Bruce Lee is one of the three best abdominal exercises that you can do (the other two being the full
hanging leg raise and the abs wheel roll out).
The
hanging leg raise is without doubt one of the best abdominal exercises you can do and if the six pack look is one of your goals you can not go wrong
by taking the time needed to nail this bodyweight exercise.
The beauty of it is it can be done almost anywhere
by almost anyone and once you can manage 2 or 3 good sets you are well prepared to begin practising the more advanced abs exercises such as the hard core full
hanging leg raise or the fantastic static hold the L - seat.
And finally,
hanging knee or
leg raises, which are pretty efficient exercises to engage lower abs, can not be performed
by beginners since they do not have enough arm and back strength yet to hold themselves for such a long time or to complete the moves correctly.
The improvement in your exercises such as the full
hanging leg raise and sports alone are enough to justify its inclusion in your exercise routine but when you combine these benefits with the other pluses such as a reduced risk of injury, a reduction in the pain caused
by lactic acid build up, better posture and a return of the grace of movement you had as a youth then flexibility training is an absolute must.
Konrad et al. (2001) compared a number of gymnastic exercises and found that the horizontal straight
leg anchored side bend displayed the highest external oblique muscle activity, followed
by the reverse curl up Escamilla et al. (2006) compared the power wheel roll out (power wheel in hands), jack knife and knee - tuck (power wheel attached to feet), the ab sling bent -
leg hanging leg raise, the flat and decline reverse curl up, the anchored bent
leg sit up, and bent
leg curl up.
Increasing external moment arm lengths during isometric core exercise, either
by using extended
legs during
hanging leg raises, or
by performing long lever planks, leads to greater rectus abdominis and external oblique muscle activity.
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: