This article will give you simple hanging leg raises alternatives.
As a core exercise, the hanging leg raise is an intensive and advanced level exercise.
It entails gripping a bar above you and raising your legs to your torso either upright or in a bent position (hanging knee raises).
Most beginners struggle to do it because they have not developed the strength and agility needed.
Alternately, some people may have already mastered this complex exercise but wish to have a more diverse workout regimen.
These hanging leg raises alternatives can be just what you need to ramp up your exercise routine.
MUSCLES THAT HANGING LEG RAISES ACTIVATE
Hanging leg raises are essentially an abdominal exercise. They activate most of the muscles in your core.
Therefore, if you want six-pack abs, hanging leg raises or hanging knee raises is a sure bet.
These exercises also strengthen your hip flexors and hand grips. This study examined the muscles that are activated during the exercise.
It was found that the anterior abdominal wall, the pelvic floor, the anterior scalene, the right chest wall, and inter abdominal muscles were all engaged.
You are more specifically likely to activate the rectus femoris, biceps femoris, transversus abdominis, and obliquus abdominis internus.
When you do hanging left lifts, you exercise a huge load on the latter muscles through your legs’ weight. Here are some alternatives you can consider that would create the same results.
HANGING LEG RAISES ALTERNATIVES
THE BENCH LEG AND HIP RAISE
For this exercise, you need a bench. Lie flat on it, then support yourself with your hands.
Grip the underside of the bench at a position that is parallel to your head or slightly above it. Start with your body lying straight and your legs hanging straight from the bench.
Lift your legs upward, then do the same for your hips until your lower half forms ninety degrees with the bench. Lower your legs while still in that straight line and repeat.
Ensure you avoid jerky motions by moving slowly.
LYING KNEE RAISE
Hanging leg raises alternatives can sometimes involve a lying motion, and this is one of them. The lying knee raise allows you to work your core without applying the excess strength required during hanging.
It would be best if you had an exercise mat placed on top of a raised flat surface or a bench. Support yourself with your hands behind your head as you lie facing upward.
Let your gluts be the last body part touching the bench. All your thighs and legs should be hanging, and your knees ought to be folded.
Lift your knees upward until they make 90 degrees with the bench, then return them outwards in a hanging motion.
The crunches are a close variation to the lying knee raise. However, it would help if you differentiated them from sit-ups because they focus less on your abs and more on your hip flexors.
Lie on the floor, face-up, place your hands behind your head, bend your legs, and ensure that your feet are flat on the floor.
Lift your head and shoulders from the floor while your lower back stays there.
Keep your legs elevated at 45 degrees to the floor, then get back down once you raise your upper body.
THE LYING LEG RAISE
Yet another one of the hanging leg raises alternatives is the lying leg raise.
Unlike the bench raise, this hanging leg raise substitute is done on the floor. Therefore instead of gripping the bench, you will place your hands under your gluts.
Maintain straight legs as you do this and lift them until your hips are off the floor. Return your legs to the initial position and repeat.
As the name implies, this exercise requires you to form an L-shape with your body. You will need two benches that are as wide as the broadest part of your body.
Place your hands on each bench, maintain a straight back, and raise your legs to the same position as the bench. Stick there for a couple of seconds, then stand down and repeat.
Instead of engaging your core through movement, this exercise builds your stamina by keeping you still.
Lie down and form a T shape with your body. Move your left leg and arm from the floor to the right side and around your body.
Return to the original position. Reverse the direction and do the same with the opposite side.
On top of engaging your abs and quadriceps, this exercise is also great for your legs and general lower body.
When performing this exercise, you need to have a flat surface and a mat. Lie on your back and face upwards.
Put your legs together, then let your arms be stretched outwards behind your head. Then lift those legs until they are at 90 degrees to the floor.
Likewise, engage your upper body by raising it until you can touch your toes. The workout is called V-up because your body should form a V-shape while doing it.
TOES TO BAR
When it comes to hanging leg raises alternatives, this one is more advanced than the original. You thus need to have already mastered the hanging knee raise before attempting the toes to bar.
Find a bar for this exercise.
Take a firm hold of the bar and let your body hang. Then lift your legs from a vertically downward position all way to the bar.
In other words, touch the bar with your toes, then return to the starting point and repeat. This exercise challenges you to work even more muscle groups than in the original workout.
ROMAN CHAIR LEG RAISE
A Roman chair consists of a square-like metallic frame with armrests. It can be a great way of engaging your abdominal muscles without building up the stamina to support your weight with your hands.
Stand inside the Roman chair, place your arms on the armrest, keep a straight back, and lift your legs straight up. Repeat as many times as needed.
You may choose to keep your knees bent and do a knee raise instead of a leg lift as a variation. If you do not have the grip for an original hanging leg raise, this exercise could meet your objectives halfway.
The plank is a classic whenever one needs to work on their abs or their core. Put your mat on the floor and lie facing down. Raise your body slightly by supporting yourself with your elbows and your toes.
Your entire body should be straight while your hands should be perpendicular to the floor. Hold that position for 30 seconds. Then do some variations by lifting your right leg and alternating it with the left one.
You may count to 60, then resume the still plank position.
THE BOTTOM LINE
These hanging leg raises alternatives are designed to activate the same muscles as the original exercise.
Some of them are less challenging than the hanging leg raise, while one or two are more advanced.
Consider combining some of these exercises so that you can get the same fitness experience as the original workout.
It is also critical to be consistent with these exercises during the actual attempt and over time.[related_posts_by_tax posts_per_page="4"]