Leg Raises – The Free Way to Getting Ripped Core Muscles

I’ve been browsing through the sport section in Amazon to see some sturdy good products…

But I saw a lot of ab products that are just made to collect dust in the corner of the room.

With a simple pull up bar and a bit of imagination you can get a ripped abs in no time.

In 6 minutes actually.

Just kidding, obviously. You have to put some effort into it.

Enter…

Leg raises

The one exercise that you don’t need money to perform.

Well technically, you need something like a pull up bar, gymnastic rings, a branch or something to hang from.

Muscles worked

  • Rectus abdominis
  • Abdominal obliques
  • Rectus femoris

The first two are core muscles and the third one is a part of our thighs.

Those are the muscles that are worked while doing half Leg raises.

half leg raises

But this simple exercise has so much to offer.

Here is a list of exercises you can do after learning half raises:

  • hanging L-sit
  • full leg raise(two types)
  • side leg raises
  • round the clock leg raises

How to

Beginners

Half leg raises

Grab the pull up bar and bring your legs parallel to the ground.

Hanging L-sit is your next goal right after you start doing 5-10 half leg raises.

Try to perform this exercise without swinging.

Full leg raises

There are two ways to do the full leg raise.

This is the one I like and the other one is pretty much the same but depends entirely on the flexibility of your lower back.

full hanging leg raises

The second one targets the core muscles entirely.

But when you do the first one your back muscles start pulling so you can get your feet above the bar.

Feel free to chose the one you like.

Side leg raises

side hanging leg raises

Compared to the simple leg raise, with this one you target the obliques more.

The main target of the movement is to bring your feet to the side(as shown in the picture).

How you are going to do it, it is entirely up to you.

I mean you can count one rep for each side or count a quick side to side bar touches with the feet as a rep.

Whatever suits your taste.

Around the clock leg raise

This is the hardest of them all.

If you can do this already, try doing the front lever.

This exercise will focus on all of the core muscles, especially the obliques.

How to do it:

  • make sure you have a good grip on the pull up bar because falling from this height might hurt a bit
  • start raising your legs(keep’em straight) to the left or right side just like the hands of the clock move(or counterclockwise)
  • do a full circle with your legs
  • exhale when your legs strike 6 o’clock

Conclusion

This exercise will help you gain some muscle mass in your core area and build up some fundamental strength as well.

These moves will help you in various sports.

Just remember to learn them with a slow tempo and increase the pace of the movement over time.

###If you have any questions please let me know in the comment section below

By | 2017-09-13T17:46:31+00:00 September 13th, 2017|Blog, Core, Exercises|0 Comments

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