Hang from your pull-up bar with straight legs. So we’re channeling frogs now? That’s super normal. You are like, “We know!” Step 6 – Hanging Frog Leg Raises This is getting intense, and you should definitely feel the progression increase here.Īgain, watch your momentum. Slowly raise your legs until your quadriceps are parallel to the floor and then lower back down. With the hanging bent leg raise, hang from your pull up bar with your legs bent and your feet behind you. That six-pack is right around the corner. Holy abs! Have you lifted your shirt to check your abs after every step? Use that superhero strength to bring those legs up and down. Try to keep your body as still as possible by engaging your abdominals. Since you are hanging, it is a lot easier to let momentum take over but resist it. Pause at the top, then gradually lower them back down. Hang from the bar or chairs, bend your knees, and bring your knees up to your chest. Make sure you have some cushion for your arms, so use a towel underneath or something similar. Usually, this is done with a pull-up bar, but you can also place your forearms on two chairs as well. We have built up our core with some awesome floor work so let’s start hanging. You can really strain your back if you aren’t careful on this one. Make sure you contract your abs in really tight to keep your lower back from arching off of the floor as your legs lower. Without ever touching the floor, bring them back up, and that, my friends, was one rep. Keeping your legs straight and together, lower them to the floor slowly. Start with your legs up in the air directly above your hips. Here, your legs are going to be completely straight. Anyway, moving on to straight leg raises. It’s going down for real Flo Rida style now.ĭid you know that Flo Rida is just the word Florida with a space in the middle? Repeat this until you reach 3 sets of 8 reps, and then we are outta here. We will repeat that a lot because you aren’t utilizing your abdominal muscles and capitalizing on strengthening them if you are using momentum. Remember, the knees are only slightly bent here hence the name “flat knee raises.”Ĭontracting your core brings those legs up into the air, so watch your form and don’t use momentum. Lying on your back, bend your knees only slightly and lift them until your knees are above your hips.Īgain, make sure you pause at the top and then slowly lower your legs back down. See ya knee tuck! Step 2 – Flat Knee RaisesĪ bit similar to the knee tuck, except now we are focusing on doing a leg raise with a slightly bent knee. When you can do 3 sets of 8 reps, you are ready to move on in your progression. Rest from 1 to 2 minutes in between each set. Pause at the top with your knees bent at a 90-degree angle, and then slowly lower your legs back down until your feet touch the floor again. To perform a knee tuck, lie on your back in a relaxed position with your feet, arms, and upper back on the floor and your knees bent.Ĭontract your abs and pull your knees in towards your chest without jolting or using momentum.įocus on keeping your lower back firmly into the floor as your knees come up, which will happen automatically if you are contracting your abs. No hanging yet, but just “hang tight.” We’ll get there. That means we are going to start by doing leg raises on the floor. Now I know that we said we would show you hanging leg raises, but you have to start small to get to hanging.