Published on Aug 9, 2018
Thomas Delauer here – senior trainer and nutritionist for SixPackAbs.com. Today, I’m gonna show how to do one of the best ab exercises that I see tons of people doing the WRONG way in the gym – Hanging Leg Raises.
I’m also going to show you the best variations of hanging leg raises you will need to start adding to your ab workout to really start sculpting and defining those abs you have your goals set on.
And if you haven’t already, make sure to go ahead and check out my free video breaking down how to use this exercise with the “time-under-tension” principle I use to help thousands of people with my Science-Based Six Pack intermittent fasting course.
#1 – 0:59 – Leg Raises With Bent Knees (Recommended For Beginners) – 3 Sets x 10-12 Reps; 30-45 seconds rest between sets.
Position a step or bench underneath the bar to get up to it, or use one of the stands at your gym that has the steps to get up to the top of a pull-up bar. Make sure your knees are bent with your shins at a 90-degree angle while doing these. Focus on keeping your butt back, not leaning forward from the start position.
Begin by bringing your knees up to your chest, and when you come back down, making sure to stop the momentum from swinging you around. Keeping the step underneath you while doing this can help a lot when first starting out.
#2 – 2:32 – Bicycle Kick Leg Raises – 3 Sets x 8-10 Reps; 30-seconds rest between sets.
Begin with your legs extended out and bring them up to be parallel with the ground, then you will perform a bicycle pedaling motion as you descend back to the start position. Make sure to alternate which leg you start each descending bicycle kick with to ensure you are not dominant to one side of your abs.
#3 – 3:42 – Toes-To-Bar Leg Raises – 3 Sets x 10-12 Reps; 30 seconds rest between sets.
Remember – do NOT swing your legs up. Instead of simply bringing your extended legs up to parallel with the floor, you will bring your legs up to where your toes reach the bar where your hands are in order to engage both the lower, then your upper abs. You’ll want to engage your lats to stabilize yourself and then keep your butt slightly forward in order to complete this new range of motion.
#4 – 5:13 – Side Oblique Crunches – 3 Sets x 10-12 Reps On Each Side; 30 seconds rest between sets.
Start with your knees pointing at a 45-degree angle to the right. Make sure you are not rotating your upper body, but keeping your abs and legs pointed in this 45-degree angle throughout the movement. The only thing that’s changing is the position of your hips and your knees.
There you have it – so next time you’re in the gym or ready to start your next ab workout routine, make sure to incorporate how to do these the RIGHT way.
Now, if you want to learn more on how you can leverage the “time-under-tension” training method to build six pack abs and burn off stubborn body fat, I just posted a free video seminar breaking the science behind all that on my website.
As always, keep it locked in on the channel, and don’t forget to: “Like” “Share” & “Subscribe to SixPackAbs.com
I’ll see you next time,
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