Abdominal muscle exercise hanging leg raise

Hanging leg raises are one of the best ways to train your abdominal muscles. The main function of this movement is to exercise the lower abdomen.

Exercise method:

1. The preparatory posture for hanging leg raise is to fix the body particularly stably on the hanging leg raise equipment.

2. You are required to hold the handles tightly with both hands and keep your upper body close to the backrest.

3. Look straight ahead, tighten your stomach and lift your chest.

4. Bring your legs together and straighten them downwards with your feet stretched out.

5. Raise your legs quickly until they are level with the ground.

6. Stay for one second and then slowly lower it to its original position.

7. Start up quickly and return slowly to keep your abdominal muscles tense at all times for better exercise results.

8. Then repeat this process.

Points to note:

The first thing to pay attention to during the movement is breathing. Take a deep breath and exhale as you raise your legs. The entire breath should be exhaled at the end of the movement. Inhale as your legs fall back to the starting position, and when you return to the starting position, take a full breath before moving on to the next movement.

Secondly, you should be careful not to let your upper body leave the backrest during the last few times of exhaustion, otherwise the back muscles will use the force, especially the erector spinae muscles in the waist will feel very sore, which means that the back muscles are also participating in the entire hanging leg raise movement, thereby reducing the pressure on the abdominal muscles. This will greatly affect the effect of abdominal muscle training. Therefore, the more you feel that your abdominal muscles are weak, the more you must ensure the standard of your movements. Even if you can only lift a few at a time, do not rely on other parts of the body to gain leverage. You can do 3 sets of hanging leg raises in each training session. Each set must be performed until exhaustion occurs, that is, until no one can get up. You can start by training three times a week. After two months of training, you can increase it to five times a week, and the exercise effect will be better.