I'll also hit a few sets
of hanging leg raises, back bridges and L - sits.
Easier version
of the hanging leg raises are leg raises performed on a flat bench, or from the floor.
• Increased core strength → Performing lots
of hanging leg raise variations, ab wheel roll outs, weighted planks, and human flag progressions have made a noticeable difference in my core strength.
Not exact matches
The
hanging leg raise works all the muscles
of the midsection, including the obliques and rib muscles, but it hits the lats, quads and hips as well.
Incline bench press — 3 warmup sets, then 3 x 6 - 8 reps Dumbbel fly — 3 work sets, 10 reps Close grip bench press 3 work sets
of 8 - 10 reps Dips — 2 sets, 8 reps
hanging leg raises — 3 sets
of 10 reps
It uses some
of the same muscles you activate during
hanging leg raises, but at the same time offers support for your back, which makes it more manageable for less experienced trainees and a vital part
of a truly effective abs and core workout.
The
hanging leg raises are not only one
of the best ab movements, they will also target the entire abdominal area.
Hanging knee and
leg raises are great core - strengthening exercises that target the lower region
of the rectus abdominis, hip flexors and lower back.
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
Just as the
hanging leg hip
raise, the incline oblique crunch also relies on the added resistance
of your body weight in order to make it more efficient.
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).
Instead
of the deep crunch, you can keep doing
hanging leg raises, or maybe try a reverse crunch..
Once you can do 10 to 20 full
hanging leg raises you will have a level
of core strength that can match anybodies.
I provide a ton
of great abs exercises in my book, but one
of THE highest resistance exercises for the abs, is
hanging leg raises (but NOT the way you see most people at the gym doing them).
This phase consists
of lots
of ab and trunk work, such as hip bridges,
hanging leg raises, and lots
of mace and Indian club work.
The
hanging leg raise is one
of my favourite core exercises.
Exercises like planks, T stab push ups and side planks need to be put together with things like the hyperextension, woodchop,
hanging leg raise and the bicycle to really round things out and work every part
of the core, in all kinds
of ways.
Hanging leg raises and hanging ab wipers are a couple of the best ab exercises you
Hanging leg raises and
hanging ab wipers are a couple of the best ab exercises you
hanging ab wipers are a couple
of the best ab exercises you can do.
Because my body has now adapted to my abs training and are now so strong that I can now do hundreds
of reps even when done as circuits, I have now changed my abs training to 3 sets
of 10 reps each
of the 3 kings
of abs exercises which are the dragon flag, the full ab roll out and the full
hanging leg raise.
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.
Once mastered the
hanging leg raise will give you a great deal
of control over your body, improved flexibility and amazingly strong lower abs which will soon help you obtain the six pack if that is your goal.
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
With the help
of it, you can do different pull ups, chin ups and many abdominal exercises such as
hanging leg raises.
Other times it's part
of a device called the «captain's chair» that is used for an ab exercise resembling the
hanging leg raise.
CrossFit Sanitas — Gymnastics Warm - up 1 min rowing just arms then 3 rds
of: 10 banded pull - aparts 40m single - arm OH walk (left) 40m single - arm OH walk (right) 5 walk to «'' inchworm»» hands past shoulders Core Prep / Activation 5 x: 10 sec
hanging leg raises,: 20 sec rest 4 x: 30 sec side plank,: 30 sec rest -LSB-...]
An example
of a higher resistance abs exercise would be a
hanging leg raise with a proper pelvic curl - up (different than what you see most people doing in the gyms, where they only
raise their knees up).
In case your target is your abs and lower back, you can try different types
of crunches, planks,
hanging leg raise and mountain climbing.
Do sets
of ab roll outs, a proven activator
of the rectus abdominus muscles, and
hanging leg raises.
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.
For example, if I'm doing shoulders, I might do seated Arnolds right into dumbbell front
raises right into close - grip upright rows, and then move into a set
of abs, like
hanging leg raises or weighted sit - ups on a stability ball.
Some
of the common ab moves like crunches, old - fashioned sit - ups,
hanging leg raises, broom twists and sprinting, are great for building abdominal muscle.
Having said that, it is one
of the three best abdominal exercises that you can do (the other two being the Dragon flag and full
hanging leg raises) so if you want strong defined abs it is definitely worth the months
of hard work needed to nail it
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.
A well developed level
of flexibility will also enhance the development
of speed, strength and coordination which is the foundation
of all sports and is also essential for anybody who wants to master hardcore bodyweight exercises such as planche press ups and full
hanging leg raises.
One example
of a higher resistance abs exercise is
hanging leg raises with a proper «pelvic curl up».
Overhead Squat 1 set
of 12 (Core) Suitcase Deadlift 1 set
of 15 Medicine Ball Slam 1 set
of 10 Wood Chopper 1 set
of 15 Band Crunch 3 sets
of 15 Weighted Crunch (With rope you use for tricep pull downs) 3 / 15
Hanging leg raises 3 / 15 Incline Bench Hip Thrust 3 / 15 Side Plank 2 sets
of 1 min (each side)
Hanging Oblique Crunch 3 sets
of 20 You really need to dedicate an entire day to abs, or mix it in with your
legs.
External oblique muscle activity is higher during a number
of dynamic isolation exercises compared to the sit up and curl up including the kneeling roll out, horizontal side bend, jack knife,
hanging leg raise.
Assessing different whole - body linkage exercises, McGill et al. (2014) muscle activity
of the abdominals during the
hanging leg raise (straight -
leg and bent -
leg variations), hand walk - out and body - saw in a suspension system.
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.
Internal oblique muscle activity ranged between 24 — 52 %
of MVIC and was greatest in the straight -
leg hanging leg raise and lowest in the body - saw exercise.
What you want to do is perform this movement but instead
of holding your
legs outward, you will be
raising your
legs from the
hanging position as high as you can go (while keeping your
legs dead straight) and then letting them back down.
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: