In today article we will show you 3 progressively harder lower abs workouts and although hanging leg raises are the most intense lower ab exercise, it is not wise to jump straight into doing these until you are ready and that why you need to begin with first lower abs of a workout. And then you need to progress to the next one, once your current workout becomes easy.
-WORKOUT 1 – LYING LEG RAISES WITH BENT LEGS
So, if you are a beginner this is perfect for you and all you need to do is 5 sets of leg raises while lying on the ground and the key is that you need your legs to bent at 90 degrees. What this does is shorten the range of the movement and this makes it considerably easier than doing these with your legs straight. You need to begin with 5 sets of 10 reps and you need to do this two times per week. And then each week add another rep to each set until you are able to do 5 sets of 20 reps. And then you need to keep the rest in between sets to 30-60 seconds, because if you rest much longer than that it makes the exercise too easy.
-WORKOUT 2 – LYING LEG RAISE WITH STRAIGHT LEGS FOLLOWED BY PLANKS
You need to start doing this workout once you are easily able to do 5 sets of 20 reps with bent legs. And then you are going to follow the same progression and then next on week one you need to begin with 10 reps. And then you need to slowly work up to 5 sets of 20 reps and you need to follow this up with 2 sets of planks and then you need to hold the plank position for 2 minutes. Then rest 60 seconds and repeat one more time.
-WORKOUT 3 – HANGING LEG RAISES FOLLOWED BY PLANKS
Next, you need to make sure you really master workout 2. Because before attempting this workout you are going to use the exact same progression in this workout. Take your time to work up to 5 sets of 20 reps and this make take 6+ months and then you need to follow up with 2-3 sets of planks, held for 2 minutes. And then you may want to master doing these with bent legs first for a few months before you do them with your legs straight.
DON’T UNDERESTIMATE THE EFFECTIVENESS OF HANGING LEG RAISES
Because this is without a doubt the king of abs exercises and not only will these work your lower abs, they will give you an extremely detailed midsection. All you need to do is 5 sets of 15-20 reps of strict hanging leg raises to build dense etched abs.
In addition, we recommend that you take a look at the video to see how the exercises are performed correctly.
Source: Train Hard Team
