This article lists three lower abs workouts that start out easy and get more difficult. Although hanging leg raises are the most intense lower ab exercise, it isn’t wise to jump straight into doing these until you are ready. As you master the first in the series of workouts, you can move from that to the next one and so forth.

First Set of Exercises - Leg Raises While Lying Down with Legs Bent

If you are a beginner this is perfect. All you will want to do is 5 sets of leg raises while lying on the ground. The key is that you will want your legs bent at 90 degrees. What this does is shorten the range of the movement. You will find that these are not as difficult to do as if you kept your legs unbent. Start by performing 5 sets comprised of 10 reps each. Do this two times per week and each week add another rep to each set until you are able to do 5 sets of 20 reps. Make sure to take only a 30-second to 60-second break between sets. You will not achieve the same benefits if your rest for longer periods and the exercise will become too easy.

Workout 2 - Lying Leg Raise With Straight Legs Followed By Planks

When you are comfortable with 5 sets of 20 reps of the bent leg raises, you can move on to this ore difficult exercise. Progress in the same way as you did with the first exercise. Work your way up slowly to 5 sets of 20 reps by starting out with 10 reps. After your sets of lying leg raises, perform 2 sets of planks. Simply hold the plank position for 2 minutes, rest 60 seconds, and repeat one more time.

Exercise 3 - Use a Chin Up Bar to Perform Hanging Leg Raises, Then Perform Planks

Do not jump right into this one, you should be very comfortable doing the second set of exercises before trying this. You should continue the routine for progression as outlined with the first two exercises. You want to gradually increase your workout to five sets comprised of 20 reps each. 6 months is a fair goal for meeting mastery of this exercise. Complete this set of exercises with planks that you hold for two minutes. You may want to master doing these with bent legs first for a few months, before you do them with your legs straight.

Hanging Leg Raises Are the Most Effective Abs Exercise Available

These exercises are unquestionably the best abs exercise you can do in your lower abs workouts. You will find your middle section becomes very defined as you master these and they will also work your lower abdominal area. No other exercise will get better results than hanging leg raises. Paul Wade the author of “Convict Conditioning,” writes that hanging leg raises done in 5 sets of 15 - 20 reps will sculpt abs like nothing else and that this is the only exercise you need. Personally, I also use planks to get even better results than the leg raises alone.

Tags

Fitness & Weight Loss News