How to do Hanging Abdominal Leg Lifts

Hanging leg lifts are an effective exercise for targeting your abdominal muscles while working your entire core. This exercise requires upper body strength to stabilize your hanging body position as your abdominal muscles engage to raise your extended legs. Adding leg lifts to your workout routine two to three times per week will build your abdominal muscle strength and tone. Abdominals are an endurance muscle, so aim for 15 to 20 repetitions each time you do this exercise. These repetitions may be completed in several sets until you build the necessary strength and technique to complete one full set of repetitions.

Things You'll Need

• Pull-up bar

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Instructions

Instructions

• 1

  Hang with your legs extended from a pull-up bar in an over-hand grip. Stabilize your shoulders in a neutral position that maintains space between your shoulders and ears.

• 2

  Raise your straight legs to 90 degrees using your lower abdominal muscles to initiate the movement. Exhale as you lift your legs. Do not allow your body to swing or use momentum to lift your legs.

• 3

  Lower your legs slowly with control. Inhale as you lower your legs. Stabilize your core and upper body as you lower your legs to minimize swinging.

• 4

  Repeat the movement until your grip or abdominals fatigue. Rest for 30 seconds before continuing your repetitions.