Hanging Leg Lifts
Description
This movement incorporates the same actions as the upright leg lifts, only instead of holding yourself up with elbows positioned below the shoulder, the hanging leg raise exercise requires you to be hanging with arms in an extended position prior to movement initiation. All the same movement principals apply, especially with regards to pelvic rotation, to draw optimal recruitment from the lower abdominal region. The benefits to performing the hanging version are improvements in grip strength. Unfortunately, due to the grip strength needed, many trainees may find that their hands fatigue prior to muscle failure within the targeted abdominal region. Also, not all fitness facilities are equipped with the upright leg lift apparatus, therefore, executing the movement while hanging may be an appropriate substitution.
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Execution
- Extend arms overhead and grasp the bar using a closed grip slightly wider than shoulder width.
- Exhale and while maintaining a slight bend in the knees, rotate pelvis and draw legs upwards. Try and hold finishing position for 1-2 seconds before releasing.
- Inhale and lower back down to original starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
Executing movement with an exercise ball positioned between angles will slightly increase the resistance but more importantly, it will make the movement easier to perform.
Elevating yourself and twisting your legs from side to side is a highly advanced, yet highly effective way to target the sides (obliques).
V-Crunch
Description
This exercise, which can be done anywhere, is very effective because it simultaneously trains both the upper and lower regions of the abdominals. Since the movement requires the trainee to stabilize themselves, the deep intrinsic muscles within the core are recruited. Also, remember to perform an abdominal set prior to execution.
Execution
- While seated in an upright position on either the floor, a mat or a flat bench, bend your legs and slightly lean back. You should feel a contraction within the abdominals.
- While keeping knees slightly bent, elevate heels a few inches off the ground/bench.
- Exhale and simultaneously draw your knees and chest towards each other.
- Inhale and at a controlled speed, lower back to the position mentioned in step 2.
- Repeat until the desired number of repetitions are completed.
Variations
To increase the difficulty of the exercise, you can replace the stable surface of the floor/bench with an unstable surface such as a bosu balance trainer.