Coach Daniel Harman knows one or two things about training strong core muscles, and he has got something better for you than the sit-up, crunch or Russian twist. You can already know it, but he has got a trick to make his sleeve it ABS exercise even more effective.
Says Harman, “After years of coaching athletes, customers and everyday lifters, there is a abdominal speed, which I continuously return – raising the legs,” it is an advanced variation of a common exercise, but it is often incorrectly or completely ignored.
“When performed with proper control and technology, it provides unmatched benefits for both aesthetics and functions.”
Here’s how to do it – and a trick that will increase this bodyweight exercise even more.
Daniel is an NASM-worthy coach that has worked with many customers from athletes to everyday gym-goers. He is also the founder Bio -synonyms,
What is a hanging leg rhise exercise?
When it comes to core training, most people cling to what they know, such as a plank or crunch, but it is worth investing a well.
“Standard hanging leg rise involves lifting your feet when hanging from once,” Harman explains. “But here is the pelvic inclination at the back of the significant difference movement – a subtle but powerful action where you tuck your pelvis upwards, slightly round the lower back.
“This small innings dramatically increases abdominal activity by complicating the lower fiber of rectus abedominis and eliminating the speed that often makes movement less effective.”
Why does it work
Harman tells us that most people do not realize that it is very difficult to effectively target the lower abedominal. “Movements feel that they train them – such as leg lifts or even planks – often recruit more hip flexors than ABS,” they say.
“But when you include the pelvic tilt, you are no longer relying on swinging or speed. Instead, you are forcing your ABS to contract through their entire limit. This is where magic happens.”
Benefits include improving lower abdominal activity, strengthening deep core stabilizers that support your spine and pelvis, better control and coordination during compound lifts, increase in mobility and low risk of hip flexor dominance or lower back pain.
These benefits can directly translate athletic movements such as jumping, sprinting and changing direction.
“In my experience as a power and conditioning coach, very few main exercises provide more prizes as this, especially when it comes to functional strength and body control.
“Whether you are a powerlifter, a field sport athlete, or simply someone is trying to create a solid midsection, it saves the movement. It is also scalable-you can bend your knees and work in their own way, while advanced athlete can add resistance or a tempo-based representative.”
How to lift legs
Harman advised to prioritize the form on the volume to avail the most.
- initial: Start with a bent-knot (knee from chest) and focus on the pelvic inclination at the top by rotating the pelvis and slightly round the bottom back. Set 3 of 6-8 controlled representatives, rest between 60-90 seconds
- Intermediate for Advanced: Use straight legs and add tempo so that you get up for 2-3 seconds, stop, then reduce for 3 seconds. Add ankle weight or resistance band to increase intensity. Program 2-3 times per week at the end of your workout or as part of a core routine.
Harman advised to pair the hanging leg ridge with pelvic tilt with anti-rotation work (eg-like palaof press) for “balanced, bulletproof core routine”.
“All abdominal exercises are not made the same, and sometimes low-knowledge variations provide the greatest returns,” Harman explains. “The backward legs lifts with pelvic inclination is not attractive, but it is effective with cruelty. With intent and accuracy, train it continuously, and you will not only see changes in your midSection, you will feel strong, you will move forward and get up heavily across the board.”
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