Hanging leg raises will without a doubt stimulate your abdominal muscles but you need to combine this exercise with a solid eating plan if you want to reduce bodyfat and develop a ripped midsection.
The importance of strong abdominals cannot be over emphasised if you want to excel in any sport because they play a massive stabilising role.
If you want to become big and strong you need to do compound movements such as deadlifts and squats. For the same reason the hanging leg raise is seen as the best bang for your buck exercise. It will not only strengthen the midsection but all the supportive muscles as well. It is not only safe to perform but requires abdominal contraction from the beginning to the end while keeping your lower back in a secure position. Few other abdominal exercises can replicate the maximum muscle and strength development you get from performing hanging leg raises. This is a good enough reason to make the exercise an important part of your training regimen.
- Step 1: Hold on to a high bar with your palms facing forward. There must be enough space in front of you so that you can lift your feet off the floor.
- Step 2: Now, without swinging or using momentum, raise your legs up to the direction of your chest while keeping your knees either straight or slightly bent.
- Step 3: Pause momentarily at the top then slowly lower your legs to the starting position. Repeat for the desired repetitions.
Key points of the hanging leg raise:
- When you do hanging leg raises you also stretch the muscles you need for proper spinal posture.
- Not only do they work all the major muscles of the abdominals (rectus abdominus and external obliques) but also auxiliary muscles such as the iliopsoas and the pectineus muscles of the hip as well as the rectus femoris of the legs.
- Start doing the exercise with your knees bent before graduating to the straight leg version which will increase the resistance on your abdominals significantly.
- The movement requires overall upper body strength. You might to need to use hand straps when you first start out. Always remember not to rely on any special aids if you want to get the full benefit of an exercise.
- Also include other exercises such as crunches, twists and planks to fully develop your midsection. Combine this training with a proper diet to strip the fat off your midsection.