[tweet_box design=”box_08″]This is a core muscle progression which will build great strength, endurance and muscular[/tweet_box] definition in your abdominal muscles. The value of leg raises works your core muscles so that you can gain a better athletic shape, more agile movement and perfect form.
Step 1 – Knee Tucks
Sit on the edge of a table of chair or other solid raised object. Let your body rock back slightly while supporting yourself with your hand. Slowly lower your legs back down and repeat.
Step 2 – Flat Knee Raises
Start by lying on the floor with your legs bent slightly and heels on the floor. Slowly raise your legs until your feet are around 6 inches from the floor. Hold this position momentarily before lowering slowly again.
Step 3 – Flat Bent Leg Raises
Start on the floor again but with your legs slightly bent and together about 6 inches from the floor. Raise your legs from this position Until your thighs are perpendicular to your body. Lower back down to the starting position. By now your will feel your core straining to keep your legs supported off the ground.
Step 4 – Flat Frog Raises
Lie completely flat on the floor. Slowly raise your legs holding them perfectly straight until they are around 45 degrees to the ground. On every second repetition bring them up til they are perpendicular to your body. Always control the movement on the way down for full contraction.
Step 5 – Flat Straight Leg Raises
Lie completely flat on the floor. Slowly raise your legs holding them perfectly straight until they are perpendicular to your body. Slowly control the movement on the way back down. The contraction of your muscles occurs when lifting your legs to the raised position.
Step 6 – Hanging Knee Raises
The first of the hanging leg raises. Hang from a pull up bar and lift your legs until they are almost parallel to the ground before slowly lowering them back down.
Step 7 – Hanging Bent Leg Raises
The difficulty is increasing now. Hang again but hold your legs in a slightly bent position. Raise them until your thighs are parallel to the ground and control back down. By now the muscular contractions will be much more intense.
Step 8 – Hanging Frog Raises
Hang with your legs straight. Raise your legs slightly and lower back down. Every second repetition raise higher until your straight legs are perfectly parallel to the ground.
Step 9 – Partial Hanging Leg Raises
Start by holding your legs straight slightly raised from the basic hanging position. Raise them slighlty until they are completely straight and parallel to the ground before returning to the original partially raised position.
Step 10 – Hanging Straight Leg Raises
The ultimate goal of this progression. Start in the straight leg hanging position and raise your legs using your now very strong core muscles until they are parallel to the ground. If you have worked through this progression, we are proud of you.
This is not the end of this progression necessarily. You may want to work on your flexibility in order to get a higher leg raise and a deeper burn on your abs:
Be sure to look at more of our progressions.