LEG RAISES: Rock Solid Abs & Incredible Core Strength
We talk about training the core with a classic exercise: the LEG RAISE or the leg lift.
Like most exercises, there are many kinds of leg raises. Work a version you can do safely and move on after you hit a certain goal of sets and reps. This is progressive calisthenics.
The versions and goals in this video are:
Knee Tucks - 3x40
Knee Raises - 3x40
Bent Leg Raises - 3x35
Leg Raises - 2x25
Hanging Knee Raises - 2x20
Hanging Bent Leg Raises - 2x15
Hanging Leg Raises - 2x25
L-Hold - 6 to 30 seconds.
V-Hold - 6 to 30 seconds.
Hanging V-Hold - 6 to 30 seconds.
I also discuss some thoughts on modern ab training. I think there is an overemphasis on "abs" which are only one muscle in our powerful MIDSECTION. Our midsection muscles are designed to work together like a strong chain. Isolation exercises like crunches often serve to strengthen the abs (rectus abdominis), which is only one link. A chain is only as strong as its weakest link, so this is not dissimilar to stalling one steel link in a chain of plastic ones.
I also give tips for overall leg raises:
1.) Inhale on the way down, and exhale on the way up. Exhalation makes our abs contract a bit more.
2.) Suck in your stomach during leg raises to work the transverse abdominis. A weak transversus often results in hernias. Envision bringing your belly button closer to your spine.
3.) Don't eat an hour or two before your leg raises. In my experience, you can feel the food in your stomach and it can be somewhat uncomfortable.
4.) Go slow. Resist the urge to "bang em out" and do lots and lots of leg raises. Aim for quality over quantity. Exercise momentum only makes us weaker (in this case).
5.) Stretch your hamstrings beforehand if you are especially stiff. Otherwise, progressive leg raises also work as a stretch on your hamstrings and even your entire posterior chain (the muscles "behind" you like your back, hamstrings, and glutes).
Enjoy and please let me know if you have comments!
Legal Notice: Consult a physician before beginning any exercise program. This video does not replace a doctor's visit or physical therapy program.
---
Free Fitness Routine: https://www.hybridcalisthenics.com/routine
Join our Discord community! https://www.hybridcalisthenics.com/discord
Shirts: https://www.bonfire.com/store/hybridcalisthenics
---
Instagram: https://www.hybridcalisthenics.com/instagram
YouTube: https://www.hybridcalisthenics.com/youtube
FaceBook: https://www.hybridcalisthenics.com/facebook
Twitter: https://www.hybridcalisthenics.com/twitter
Twitch: https://www.hybridcalisthenics.com/twitch
TikTok: https://www.hybridcalisthenics.com/tiktok
Tumblr: https://www.hybridcalisthenics.com/tumblr
Patreon: https://www.hybridcalisthenics.com/patreon
Subreddit: https://www.hybridcalisthenics.com/subreddit
Linkedin: https://www.linkedin.com/company/hybridcalisthenics
All Other Links:
https://www.linktr.ee/HybridCalisthenics
-
13:03
Hybrid Calisthenics
9 months agoYour "laziness" could be a feature — not a bug
44.9K14 -
8:02
Colion Noir
9 hours agoWow, $67 Million Spent On Mandatory Gun Buy Backs, Not One Gun Collected
61.2K44 -
1:27:27
Man in America
13 hours ago🔴 LIVE: Diddy & the Hip Hop Cabal—Sodomy, Satan & Selling Souls EXPOSED
69.9K232 -
14:53
Winston Marshall
4 days agoTrump Just Said THIS On X...It Will Surprise You!
88.2K50 -
38:37
Patriots With Grit
10 hours agoRestoring Our Republic: Taking Back Our Border | Kim Yeater, Eddie Cornell & Scotty Saks
57.4K9 -
51:54
TheTapeLibrary
22 hours ago $5.56 earnedDisturbing Haunting of a Witches' Prison | The True Story of The Cage
44.7K6 -
0:30
steveinman
1 day agoBrotherly Love
78.2K4 -
2:58:53
Jewels Jones Live ®
1 day agoVIOLENT RHETORIC | A Political Rendezvous - Ep. 92
91.5K52 -
1:13:17
Exploring With Nug
19 hours ago $8.64 earnedMissing Person's Remains Found In Virginia Well
78.9K52 -
2:00:56
Tate Speech by Andrew Tate
16 hours agoEMERGENCY MEETING EPISODE 76 - GYAL DEM
322K540