HANGING LEG RAISE

The abdominal muscles work only as stabilizers while they isometrically contract to allow the hip flexors to curl the lower body in this exercise, but the hanging leg raise is definitely challenging because the body hangs without support. The abdominals contract concentrically and eccentrically if you are strong enough to pull the feet all the way to the head, though.

1. Hang on to a chin-up bar using an overhand grip with arms straight, shoulder-width apart, or use hanging ab straps. Place the legs in the appropriate position depending on the level of difficulty:

• Beginner-Bend knees.
• Intermediate-Raise straight legs to midbody.
• Advanced-Raise straight legs as high as possible.

2. Tighten the abs and make sure that the low back remains neutral or rounded.

3. Curl the lower body up as high as you can.

4. Hold for 1 to 2 seconds and slowly lower.