- Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Caution: Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso. As you get more advanced you can hold a dumbbell in between your feet. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.
Variations: This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.
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Review: Hanging Leg Raise
Jan 26, 2012 11:38 PM: This will give you an abdominal workout if done correctly.
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Review: Hanging Leg Raise
Jan 2, 2012 1:14 AM: Love it!
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Review: Hanging Leg Raise
Dec 3, 2011 3:19 PM: best lower ab workout out
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Tip: Hanging Leg Raise
Nov 14, 2011 4:50 AM: do this as your first exercise and add in some exercises that you would see on Rocky movie. Seriously! There's an exercise on the 4th one that Men's Health called Rocky 4's. It will put a whole. New. Twist to your workout. Check it out.
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Tip: Hanging Leg Raise
Nov 12, 2011 5:15 AM: excellent to do as your first ab workout to get the most out the hardest area to hit. the other ab and core workouts will help tone it out quicker.
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Review: Hanging Leg Raise
Oct 7, 2011 7:26 PM: THIS HAS BEEN MY BEST ABS EXERCISE FOR OVER 3O YEARS...I RATE IT 10!!!
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Review: Hanging Leg Raise
Sep 20, 2011 12:00 PM: great workout
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Tip: Hanging Leg Raise
Sep 19, 2011 2:35 PM: I fantasic exercise to bring out the lower abbs
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Review: Hanging Leg Raise
Jun 29, 2011 11:40 AM: lift legs as high as you can and lower slowly.
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Tip: Hanging Leg Raise
May 11, 2011 7:47 PM: Great exercise! Try doing it with you legs straight out and then throw in a few pull-ups at the same time. I also add ankle weights (2.5lbs per legs) when doing it. You will really feel the burn then!