How to do Hanging Leg Raises:
- Hang from a pull-up bar, extending both your arms overhead using either a medium grip or a wide grip. Make sure the legs are straight down, and the pelvis is rolled slightly backward. It is your starting position.
- Tense up your mid-section and raise your legs up slowly until the torso is at 90-degree with the legs. Pause for a few seconds.
- Go back to the original position by lowering your legs.
- Repeat for the desired number of reps.
Weighted Hanging Leg Raises:
- Hold the pull-up bars using a shoulder width grip. Keeping your body straight, hang with a dumbbell placed in between the feet. This is your initial position.
- Move your knees up until the torso is at 90-degree with the legs. Pause for a few seconds.
- Go back to the initial position.
- Repeat for desired repetitions.
Hanging Leg Raises Tips:
- Do this exercise slowly, controlling your movements carefully since it takes some time to get used to.
- First, perform the exercise holding your weight, and as you get the hang of it, you can gradually add weight to this workout. Adding too much weight too early could cause a hernia.
- Do not let your torso to swing because using your body’s momentum for doing the exercise will not be beneficial for your abs.