For many men, their ab workouts often consist of a limited set of exercises that they believe are sufficient for training their core. Typically, this involves getting down on the ground to perform planks, crunches, and leg lifts in order to sculpt their six-pack abs. However, according to Men’s Health US fitness director Ebenezer Samuel, C.S.C.S., there are other effective ways to build and challenge your abs. One such exercise is the hanging leg raise, which can help shake up your routine and target your core in a different way.
Samuel explains that while you may have seen variations of the hanging leg raise before, such as CrossFitters doing toes to bar or others performing hanging L-Sits, the key is to focus on contracting your abs rather than just lifting your legs. This exercise allows you to engage and work your core muscles effectively.
To ensure that you are performing the hanging leg raise correctly, it’s important to understand the proper technique and execution. By watching demonstrations by fitness experts like Samuel and Men’s Health US fitness editor Brett Williams, NASM, you can learn all the intricacies of the exercise and make the most out of it.
To begin the hanging leg raise, it is crucial to set up correctly. If the bar is too high for you to grab from a standing position, use a step to reach it. Make sure your palms are on top of the bar to avoid putting unnecessary strain on your fingers. The goal is to create tension in your core, not in your grip strength.
Once your hands are in place, focus on the hang itself. Avoid a dead hang and instead engage your shoulder blades to prevent swinging and momentum. Pull your ribcage in and create full-body tension by keeping your legs slightly in front of your torso.
When it’s time to raise your legs, remember to show your butt. Rather than simply lifting your legs to the bar, bend your knees slightly and curl your legs up while displaying your rear end. This motion ensures that your abs are driving the movement and that you are effectively engaging your core muscles.
By following these tips and focusing on proper form, you can make the most out of the hanging leg raise exercise and challenge your core in a new and effective way. Remember to use a sturdy pull-up bar and ensure you have enough space to perform the exercise correctly. Shake up your routine and give this challenging move a try to take your ab workouts to the next level.
