WHAT DOES IT WORK?

Leg raise – Abs and hip flexors

HOW TO DO IT

STEP 1

Hang from a chin-up bar with both arms extended at arm’s length on top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backward. This will be your starting position.
Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.

STEP 2

Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights for the first time; you’ll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso. As you get more advanced you can hold a dumbbell in between your feet. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.

STEP 3

This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.

 

ALTERNATIVE EXERCISES

  • Cable crunch
  • Famers walk
  • Garhammer raise