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Day
2 - Reverse
Leg Raises
Why
Is This Exercise So Effective?
This exercise works the abs in
an extremely unique fashion. It can be done using only bodyweight
and actually uses the abs to draw the lower body up and in (bringing
the pelvis towards the rib cage), rather than crunching the
rib cage down towards the pelvis, as with most ab exercises.
This is excellent for tightening the waist.
How
to Do It:
This exercise can done using several
different pieces of equipment. The best place to do this is using
the dipping station, whether it be the full V-bar setup or the
two dip handles coming off the back of the Universal machine.
You can also create your own dip station in the power rack by
setting the safety rails at about mid-chest level and setting
two Olympic bars on the safety rails. When you stand in between
the two bars, it will be just like using a dip station.
Set your hands on the dipping bars/handles
and get into the top position of the dip (arms locked out) with
your torso hunched over as though you're trying to form a half-moon
shape with your body. If your feet hit anything, turn around and
face the other way.
Keep your arms locked out and in
the same position throughout the movement. The motion will not
come from your arms.
Start the movement by very deliberately
drawing your abs up and in (as though sucking up your gut). Bring
your hips upwards towards the ceiling. This will cause your lower
body to lift up and your upper body to hunch forward more. Draw
your lower body up as high as you possibly can with this technique
then hold it there and squeeze the abs hard for a few seconds.
If you've watched gymnastics, the
movement is very similar to the first part of the movement when
a person goes from a locked-out dip position on the parallel bars
up into a handstand. Rather than going all the way up into a handstand,
however, you leave your legs in front of you and focus on squeezing
and sucking up the abs.
Lower down slowly then repeat.
Alternative Setups
For an alternative setup for this
exercise, you can also use a solid, power rack safety rail or
other solid surface that has space underneath for your legs to
swing under (even two solid objects that you can set your hands
on and hold your body up in between).
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If you have a VERY solid table
or counter with space underneath for your legs, you may
be able to do this exercise on either of those. If you do
use a table, be sure it's not going to be prone to tipping
over if you place a lot of resistance on the edge (having
another person leaning on the other side can help with that).
Set your hands on the railing
with your fingers forward and your thumbs gripping around.
They should be set about shoulder width apart or so (exact
placement is not critical). Your legs will be under the
rail and your upper body should be hunched forward over
the rail, as though you are trying to form a half-moon shape
with your body. The execution of the movement is exactly
the same, only your legs won't be completely free to movement
around and you will have to slide your thighs against the
rail as you bring your lower body up.
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Common
Errors:
1. Letting the
arms bend and doing a dip
This exercise does not happen at
the arms but only at the midsection. If the arms bend, you'll
be taking focus off the abs.
2. Swinging
the legs
This is a very controlled movement,
not a momentum-based movement. Don't let your legs swing to try
and get momentum to get them up. This movement starts by drawing
the abs up and in.
3. Not
hunching forward enough
If you don't hunch your upper body
over the railing, you won't have proper balance. Don't let your
upper body go straight up and down, imagine it's a half-moon shape
and you'll have the position right.
Tricks:
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1. Adding
resistance
To add resistance to this
exercise, hold a dumbell between your feet. This will increase
the weight of the lower body. Start with a light dumbell
at first, to get an idea of how much to use. Even a little
will very quickly feel like a lot. For a burnout set, do
as many reps as you can with the weight, then drop the dumbell
and continue with only bodyweight.
2.
Suck it up
Imagine the movement
like you're sucking your gut up and in, not that you're
raising your legs. This will give you the proper focus for
the exercise.
3.
Knee-ups
Instead of keeping
your legs straight, which maximizes the resistance on the
abs, to make the exercise a little easier, you can bend
your knees and do this as a knee-up. This reduces the resistance
on your abs and will allow you to do more reps.
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4.
Knee-twists
To hit the sides, bend
your knees and twist to the side as you suck the abs up. Repeat
on the other side.
Links
to previous exercises:
Day
1 - Pushdown Crunches (Video included)
This exercise will cinch up your
waist with a powerful pull. You'll feel a difference in your abs
immediately!
Remember, this is only the second
exercise out of the 5 FREE exercises
you'll be getting in the next few days. And those are only 5 out
of a huge 77 exercises found in "The Best Abdominal Exercises
You've Never Heard Of", all for only $29.95!
Best regards,
Nick Nilsson
Author of "The Best Abdominal Exercises You've Never Heard
Of"
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