Exercise of the Week: Hanging Leg Raises

Exercise of the Week: Hanging Leg Raises
Difficulty: Intermediate to Advanced

Hanging Leg Raises are like Pullups…they are one of the best exercises you can do without any weights at all, but most people skip them, because they think if they can only do a few reps, then everyone will laugh at them.

The truth is, no one is even paying attention to you, much less making fun of you. Even if they were, that's their problem, not yours. You are there to improve your body and your health, and this move will help take your core to the next level.

Once you've mastered the standard situp and crunch, it's time to step up to the big leagues. It's completely normal if you can only do one or two Hanging Leg Raises at first. Just stick with it, and you will be pumping out impressive 10-rep sets in no time.

First, grab a regular pullup bar with a grip slightly wider than shoulder width, as if you were going to perform a pullup:

Then, simply raise your knees up towards your chest using your core and abdominal muscles:

Make sure to move your legs in a slow, controlled motion. Again, like in pullups, don't just jerk them up using momentum to assist you.

Also, for a more controlled and stabilized position, you can use Hanging Ab Straps to take the pressure off of your shoulders and arms, shifting the focus entirely to your midsection. For more information on Hanging Ab Straps, click here.

Below is a video demonstration, courtesy of BodyBuilding.com, of Hanging Leg Raises using ab straps:

Do as many as you can on the first set, while maintaining good form and control. If you can only do one, then rest for a minute or so, and try to do another one. Repeat until you've completed at least three. Next time you're in the gym, repeat until you've done at least five.

Soon, you will be able to do two or more in one set. Continue gradually increasing the reps and sets, until you can do 15-20 total.

If you stick with it and master the Hanging Leg Raise, your entire core section will look, feel, and function better than ever.

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