Hanging Knee Raise

Hanging Knee Raise

A fairly difficult exercise that works the lower abdominals and your deep core muscles

1. Hold your arms up straight and hold onto the bar with your body remaining straight

2. Bend your knees and raise your legs until your torso makes a 90 degree angle with the legs drawing your torso up towards your chest

3. Pause for a couple of seconds and then gently lower back to the starting position


Twisting Knee Raise

The twisting element of this exercise activates your obliques as well as your lower abdominals

1. Extend your arms and grip onto the bar slightly wider than shoulder width grip

2. Bend your knees and raise your torso up and pull your knees across to the left side of your chest, and repeat again but to the right side of your chest

3. Lower and adopt the starting position after each raise


Hanging Leg Raise

This exercise involves keeping your legs straight throughout the move, which makes the abdominals work harder

1. Adopt the same starting position as the hanging knee raise

2. Lift your legs high up towards your chest without bending your knees

3. When your legs are as high as they will go, breathe out

4. Rest and gently lower the legs following each raise


Medicine ball knee raise

Holding a medicine ball between your knees increases the workload and resistance on your abs

1. Adopt the same starting position to the hanging knee raise

2. Grip a medicine ball in between your knees

3. Bend your knees, raising your legs towards your chest

4. Pause for a couple of seconds and contract the abs and then gently lower legs back down


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