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0 min
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1 exercise
Hanging Leg Raises
This Your Workout Title 0 min-minute gym workout plan effectively targets your abs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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1 exercise
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Hanging Leg Raises
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Primary muscle group(s):
Abs
Secondary:
Forearms, Glutes & Hip Flexors
  1. Grip a chin up or pull up bar with a firm overhand grip.
  2. Hang from the bar with your legs straight.
  3. Raise your legs by flexing your hips forward and bending your knees up towards your chest.
  4. Continue to raise your knees towards your chest by flexing your waist forward. Don’t swing your body to use momentum. Use your abdominals to pull your legs up.
  5. Return to the starting position, lowering your legs slowly until they are straight.
  6. Repeat.

For added resistance you can wear a dip belt with weight suspended from.

Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Place your forearms are on the pads or bars of the apparatus you are using and grip the handles or bars. Your arms should be bent at 90 degrees and your upper arms in a straight line with your sides.
  2. Your torso should be straight and your lower back pressed against the pad of the bench if using one.
  3. Keep your legs extended and pointing down to the floor. This is the start position.
  4. Exhale and as you do so, lift your legs up in a smooth arc bending at the knees until your thighs are about parallel to the floor. Hold for a count of one.
  5. Return to the start position in a smooth, controlled movement while inhaling.
  6. Repeat.

Do not use momentum or swing your legs to perform this exercise. As your strength increases, you can rotate your pelvis forward at the top of the movement to engage more of your lower abdominal muscles. You can also keep your legs fully extended throughout the movement to increase the resistance and difficulty of the exercise.

Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie flat with hands under your buttocks.
  2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
  3. Hold and then slowly return to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Position yourself underneath a pull-up bar. Reach overhead, taking a grip that is at or just outside of shoulder-width. Place a slight bend in the elbows at all times.
  2. Breathe out forcefully as you bring your knees up and towards your chest. Minimize swinging by contracting your abdominals throughout. Pause at the top of the movement.
  3. Slowly bring your knees to the starting position. Repeat.
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