“The most common way people give up their power is by thinking they don’t have any.” –Alice Walker

While at the gym a few days ago I decided to film a couple of exercises that focus on the lower abdominal area.  If you belong to a gym, hopefully they have support straps to perform the exercises, or you can always bring your own.  You’ll find a demo of both the basic and advanced hanging leg raises below. The basic hanging leg raises aren’t easy, and the advanced is extremely challenging. Most people swing their body like a monkey on crack when performing this exercise. The key to both is to keep your body as stable as possible and focus only on the lower abdominal area.

• Your gym should have a step stool, milk crate, or other support step to help you get in position. Place it under the chin up bar and use it to step up and attach the straps to the bar.
• Place your arms in the straps as shown in the video, and step off the crate so your body is hanging, making sure to fully support yourself in the straps (keep yourself elevated).
• Your body may swing a little when you’re ready to start – don’t begin the rep until your body is stable and not rocking.
• To begin, bend your knees slightly and then pull upwards and focus only on contracting the lower abs. Forget about your legs. It’s not necessary to pull as high as you can.
• If your body begins to sway, stop the rep when you reach the bottom position and stabilize your body before you begin again.
• Perform as many reps as possible with good form and repeat after about a one minute  rest.

Basic Hanging Leg Raises Demo

When you’ve mastered the Basic Hanging Leg Raise, it’s time to step it up a level. The same rules apply to the Advanced Hanging Leg Raises (body stable, focus on lower abs), but this time, keeping your legs straighter as you lift, extend your legs out to the sides (with control) when they reach the top of the movement.  Again, do not focus on your legs, this is not a leg exercise. Focus only on the lower abs. This is an extremely difficult and challenging exercise. As someone recently told me when I was showing them how to do it, “are you kidding me?!” Nope, I’m not – you can do this.

Advanced Hanging Leg Raises Demo

You may think you can’t perform either one of these exercises. I assure you that with practice and time you can!  Your mind will always try to tell you that you can’t do something, that you’re not strong enough and that you’ll never be strong enough. Don’t you believe it. I’ve trained clients to do some things they never thought possible. The exercise begins in your mind and in your sense of purpose and focus.

Once you try the exercises, leave me a message with any questions or just let me know how you’re doing.