The hanging leg raise is without doubt one of the best abdominal exercises you can do and if the six pack look is one of your goals you cannot go wrong by taking the time needed to nail this bodyweight exercise.
Let me point out first that we are not talking about the 90 degree version that is common among trainers but one done from a straight hang position all the way up until your feet touch the bar you are hanging on.
If it sounds difficult relax because although it requires a good deal of abdominal strength and a degree of flexibility it is by no means one of the hardest body weight exercises and most people can easily nail it in 2 to 3 months of training.
Let's get started:
* Grab a bar and just hang, let the momentum disappear and do nothing until your body is still and the legs are straight.
* Flex all your muscles especially your Lats, Abs, and muscles surrounding your elbows.
* Slowly raise your feet up to the bar, remember to keep your legs straight.
* Lower your Legs and Repeat.
* The duration should be slow so as to use no momentum, try 5 - 8 seconds up, 5 - 8 down.
This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.
Personal Trainer Tips: Move in a slow and controlled manner so that momentum does not take over. Moving in a slow and controlled manner will also decrease how much you will sway.
Keep a slight bend in the knees to take a little pressure off your lower back.
Stop the set if you feel any discomfort in your lower back.
If your grip strength prevents you from holding yourself up, you can use ab straps to suspend your body.
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