admin
Last Updated on January 7, 2021
If you do not have a ab wheel then you can use a long bar with a plate loaded on each side to achieve the same movement.
3 Sets: 10-15 reps
Hanging Knee Raise (Lower Abs)
Hang from a chin-up bar with both arms extended using a wide or medium grip. Bring knees up towards the torso and hold the contraction.
Slowly lower your legs down, ensuring the movement is controlled. When bringing knees back up, don’t let the momentum of the movement carry you.
5 sets: 15- 20 reps
Top Tip: 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.
Hanging Knee Raise Oblique Crunch (Lower Obliques)
Use the same starting position as the hanging knee raises. Bring your legs up to your right underarm and hold the contraction. Go back to the start position and then bring your legs so that they then hit your left underarm. Repeat the same number of reps for each side.
5 sets: 15- 20 reps (each side)
source. muscleandfitness.com.
Comments
0 comments