It is difficult to categorize any as the best abdominal exercise to develop these muscles, since variety is a critical component of the muscle development. However, it is fair to say that elevations of legs or knees are excellent for the abdominals when done correctly.
The rectus abdominal is the largest and most visible of the abdominal muscle. We can and we must train them as two distinct groups:
In general. Lower abdominal movements involve to maintain static torso while the bottom goes up towards the chest (such as by bringing knees to chest).
The mechanics of the exercise: everything is in the hips
The abdominal and hip flexors are the agonist muscles when we take the knees to the chest from a hanging position. Although the abdominals are the basic objective, not we can eliminate the involvement of the hip flexors, but yes to minimize it.
To do so, the movement should start in the hips, not in the legs; the optimal retraction of the rectus abdominal requires further rotation of the pelvis, just as we do when we press the lower back against the floor during abdominal shrink. Therefore, to enhance abdominal work while we reduce the use of the hip flexors, we must concentrate on pulling the hips, leaving to follow the knees and legs.
Once the pelvis is rotated rearward, we will complete the movement raising the legs as much as possible. If we do the exercise by pulling the legs, hip flexors become basic muscle while the abdominals assume a secondary role, isometrically contracting for stabilize the pelvis. At least until the legs are approaching the horizontal line.
Legs stretched with knees bent
If we have weak the abdominal lower, we’ll start doing lifts legs with knees bent. It must work to increase the height to which we got the knees, maintaining the ultimate goal of bringing closer them to the chest.
When we have mastered this variation of the elevation of legs, stretch out his legs to increase the difficulty.
When stretching the legs, lengthen the arms that are in the forehead or head or ears, increasing the resistance applied to the abdominal and hip flexors. The flexibility of the femoral becomes an important factor when the legs are stretched. The rigid abdominal; limit the range of motion, causing to detain us before we can complete the move.
Be sure to maintain our flexibility stretching at the end of each training.
Hung front without seat
Many gyms have a special device, the vertical Bank, to make the elevation of legs hanging. It is a kind of high chair without a seat, which allows the legs and arms and his back it is supported. It is excellent for learning the movement because of the support and because prevents body swing.
Doing the exercise from a hanging position as that of the chin-up bar, require much strength, coordination and support of auxiliary muscles to keep the static body.
Make sure and go slowly adapting to this latest version.
Use this guide to increase the difficulty of the elevation of legs hung
– Vertical bench / legs bent – easy
– Vertical bench / legs stretched – difficult
– Hanging of bar / legs bent – more difficult
– Hanging of bar / legs stretched – the hardest
Examples of abdominal exercises hung
In our section of abdominal exercises you have three examples of these types of exercises:
Elevations of knees to the chin, hanging.
Elevations of leg hanging.
Elevations of the legs hanging, and legs outstretched.