Abdominal Exercises 8 of 20

 Double Leg Raise - Hanging
Description: Grasp an overhead bar with a shoulder width grip. Legs are hanging below with knees slightly bent. Engage the transversus abdominis with an abdominal compression. Keeping your legs together, slowly raise your feet upward in an arc until they are level with your hips. Slowly lower your legs to the starting position. Do not hold your breath.

Analysis: The double leg raise exercise does not directly work the abdominal muscles isotonically. Movement occurs at the hip joint primarily working the hip flexor muscles. Abdominal muscles are engaged to stabilize the pelvis and protect the low back. Hanging double legs raises should not be performed unless the client has sufficient abdominal strength to stabilize the pelvis and protect the low back.
Bending the knees to 90 degrees to perform this exercise will decrease the intensity by shortening the resistance lever length.

Common Errors:
  • Performing the exercise too quickly. Perform the exercise slowly with controlled movement.
  • Holding your breath. Breath out and tighten the abs during the exertion of the exercise.
  • Performing the exercise without stabilizing the pelvis.
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    Primary muscles worked: Hip Flexors and isometric Rectus Abdominis working to stabilize the pelvis. There is some concentric Rectus Abdominis muscle involvement to move the pelvis toward the chest.

    Variations: You can hold a dumbbell between your feet or a medicine ball between your knees to add resistance to the exercise.
    You can decrease the resistance by bending your knees to 90 degrees.
    You can also raise your knees to one side of your body, with a pelvic tilt and lateral flexion to emphasize the internal obliques.