Monday, February 22, 2016

Leg Lift (Hanging)


Target MusclesRectus abdominis (especially the lower part), Hip flexors
Starting Position:
1. Hang from a chin up bar, the top frame of a smith machine or anywhere else that your feet will not touch the floor.
2. Your arms should be fully extended and your lower back slightly  arched.
The Movement:
1. Take your legs slightly behind your body.
2. Keeping your legs almost straight, exhale and raise them upwards as  high as pos­sible. Ideally they should come just above the level of  your hips. Focus on curling your hips towards your rib cage.
3. Hold for a count of two; then slowly return your legs to the starting  position.
Tips:
• Do not swing your knees up or use the momentum of your legs - use  the strength of your abdominals to move your hips and legs.
• For maximal results, raise your legs to approximately 30-45° to the  horizontal. The abs shorten only when your legs go past parallel-  below this point, they hold a static contraction as the hip flexors raise  the legs.
• To make the exercise easier, bend your knees to reduce the  resistance