The Most Effective Abdominal Exercises: Hanging Leg Raises (UPDATED 6-2020)
Before we delve into my pick for the most effective abdominal exercises for bringing out your abs and sing praises for hanging leg raises, I would like to preface this article with three important points. Firstly, abdominal exercises that best engage your abdominal muscles are exceptionally difficult and thus require some degree of base strength or pre-training before being able to execute them correctly and effectively. Secondly, there is no such thing as a ‘best exercise for your abdominals.’ Hanging leg raises may stimulate your abdominal muscles more than crunches, planks and leg raises but they are not your best choice if you can’t do them properly. Thirdly, the most effective abdominal exercise, executed perfectly on a regular basis won’t give you a 6 pack. A sleek midsection, rippling with muscle comes more from your diet and what you do to reduce body fat in terms of energy expenditure, but you won’t burn much of anything training the relatively small abdominal muscles, regardless of how intensely you train them (See my article- Getting The 6 Pack- It’s More About What You Eat Than What You Do and How Long Does It Take To Get Muscle Definition.) That being said, abdominal strength is an important component to the execution of almost every athletic movement and strong abdominals play a stabilizing role in just about every physical activity we undertake. Strong abdominals are also key to proper posture and the prevention of back injury, aspects of physical fitness that far outweigh the cosmetic and relatively superficial pursuit of having washboard abs- which, by the way are no indication that your abdominal muscles are necessarily strong. Top Olympic lifters and powerlifters have some of the strongest human abdominal muscles on the planet, but due to their body fat distribution they seldom have anything even remotely resembling a 6 pack. In this article we take a look at my recommendation for the most effective abdominal exercise- the hanging leg raise- and discuss why I picked it, how to do it correctly and how to work up to it if you aren’t able to do them at the start. It’s a difficult movement to say the least, but if you work up to it you will be rewarded by ultra-strong abdominals and it’s a staple for all of my clients in my practice as a personal trainer in NYC. Thanks as always for reading and do be sure to share the article with anyone you think might benefit from it.
Step 1 In Evaluating The Best Abdominal Muscle Exercises: Understanding How Your Abs Work
When choosing an exercise it’s always best practice to first understand how a muscle works in real life and its basic anatomy. Most abdominal exercise recommendations focus on movements that isolate the abdominal muscles as much as possible- a practice that I generally tend to disagree with since isolation movements not only confer the least amount of stress on the abdominal muscles but also are the furthest removed from what we would do in real life. Abdominal muscles are designed to be used in conjunction with other muscles in our body and so for the best results in terms of increasing strength and muscular development the muscles, it’s best to do more inclusive compound movements, rather than isolating ones.
Along with their role in breathing and protecting our organs, it is useful to think of the abdominal muscles as an extension of the spine and consider the two as part of a whole. When we think about ‘abs’ or a six pack the muscles that first come to mind are the rectus abdominus- a slender muscle that runs across the abdominal wall and originates (starts) on the crest of the pubis bone and inserts (ends) on the cartilage of the fifth through seventh ribs. Muscle fibers in the rectus abdominus run parallel to each other and the left and right pairs are separated by a strip of tendon called the linea alba. The muscle fibers are further separated crosswise by three tendons called linea transversae. Separations that create the blocks or six pack that is readily apparent in someone with well-developed abdominal muscles and minimal body fat in their mid-section. While not directly connected to spinal movement, deep behind the rectus abdominus is another layer of muscle called the transversus abdominus, originating from the outer inguinal ligament, the iliac crest and the cartilage of the lower sixth rib and lumbar fascia and inserting on the pubic crest, iliopectineal line and the linea alba. The transversus abdominus serves to hold in the viscera and protect our inner organs and is a responsible for helping you maintain a flat looking stomach and in breathing out forcefully. The transversus abdominus, also play a role in spinal stabilization and posture.
On the sides of the rectus abdominus are the external and internal obliques. The external obliques start in the lower ribs and the front half of the ilium and end at the lower end of the linea alba. The internal obliques are found under the external obliques, originating in the lumbar fascia, the frontal crest of the ilium and the outer half of the inguinal ligament and inserting in the cartilage of the ribs and linea alba. As we mentioned before- it helps to think of the abdominal muscles as a part of the spinal system as the rectus abdominus allows for spinal flexion (bending forward) by contracting and moving the ribcage down or by pulling the pelvis up. The external and internal obliques also play a part in spinal flexion as well as in rotating the upper and lower trunk and lateral flexion (bending sideways to the left or to the right.) All of the aforementioned muscles also help maintain proper posture.
Selecting The Most Effective Abdominal Strengthening Exercises
Always select the exercise that place the most stress on the abdominals such as hanging leg raises.
If we understand the way a muscle works, its origins and insertions it becomes relatively easy to determine which movement would be best of increasing overall strength and development. It is always interesting to me that many experts in the field recommend using compound movements over isolation type exercises when it comes to strength training and muscle development but somehow forget these basic principles when it comes to training abdominal muscles. A deadlift for example, is an ultra effective strength building exercise and overall recommendation for muscle development because it engages so many muscles at the same time- much in the way an individual would doing a real life movement. A bent leg deadlift works the hamstrings, gluteus maximus, erector spinae, the quadriceps, as well as the abdominals, forearm and upper arm muscles- a synergistic movement that gives you the most bang for you buck (so to speak) by allowing you to not only work several muscles at the same time, but also place a significant degree of overload in a safe and controlled manner. That being said, as deadlifts and squats are considered standard compound movements that should be done by anyone serious about maximizing overall muscle strength and development (providing injury or structural limitations don’t present any restrictions) the hanging leg raise is recommendation as the best bang for your buck exercise for your abdominals.
For an exercise to be considered a compound movement, it must engage as many muscles as possible being targeted in a way that allows for muscular overload to take place safely. Within the realm of high intensity training, the philosophy has always been about selecting not only the most effective exercises with regards to strength and muscle development, but also the ones that increase flexibility and offer the most in terms of real world strength application. Weight lifting has often been criticized as being somewhat 180 degrees away from flexibility promotion and while several poorly trained and chemically enhanced over muscled individuals may stand as living testaments to this myth- proper exercise selection can do wonders in terms of increasing overall flexibility. Weight training, by it’s very nature, places significant stress on your spinal column and thus it is important that there are exercises in your routine that allow you to stretch the spine and the muscles surrounding it- and hanging leg raises is just the ticket.
Now there are many variations to the hanging leg raise- some involve straps or a specially designed chair?? For the purposes of this article we will focus on the hanging leg raise in its purest form where you are holding on to a high bar and bringing your toes to your hands. It’s a basic movement that can be done anywhere- the gym, a playground or anywhere there is a bar you can hang from and offers tremendous benefits in terms of strengthening not only the abdominals but all the several supportive muscles as well.
Hanging Leg Raise Execution:
Holding on to a high bar with palms facing forward and with enough clearance so that you are suspended high enough that your feet are off the floor, inhale deeply, then while holding your breath rotate your hips upwards (without swinging or using momentum) and raise your legs up and in towards your body while keeping your knees either straight or slightly bent until your feet are at the same level as your fingers. Pause at the top of the movement, then exhale and lower your legs slowly and under control until they return to the beginning position.
Hanging leg raises are amazingly effective for several reasons:
- They work all the major muscles of the abdominals- rectus abdominus, and external obliques
- They work other auxiliary muscles that you would use for an abdominal contraction such as the iliopsoas and pectineus muscles of the hip as well as the rectus femoris of the legs, .
- They develop the muscles required for proper spinal posture while also allowing the spine to stretch during the movement.
- The movement requires abdominal contraction from the beginning to end while keeping the lower back in a safe position, thus making it a safe way to develop both abdominal and the supporting hip flexor muscles.
- The lowering (eccentric) phase of the exercise places significant stress on the muscles of the abdominals given the weight of the legs when they are kept straight. Maximal increases in muscle strength and development (hypertrophy) come from the negative phase of an exercise when the muscles stretch under tension and few other abdominal exercises allow for such a high degree of muscular overload in the negative phase without putting the lower back at risk.
In essence, the hanging leg raise, when properly executed through a full range of motion to the point of overload and or momentary muscular failure, can allow for maximum muscle and strength development in the major muscles of the abdominals in a way that few other exercises can replicate. Such a high degree muscular stress is not possible even in weighted machine abdominal exercises. Crunches, a standard abdominal exercise, do not allow for a full range of motion when compared to a hanging leg raise as there is only limited range of movement of the head and shoulders no more than 20 degrees off of the floor. Crunches also primarily engage the upper rectus abdominus which pulls the ribcage towards the pelvis, but not the lower abdominal portion that pulls the pelvis towards the ribcage. Hanging leg raises engage the muscle through both ranges of motion.
Planks are also a trendy abdominal exercise commonly seen on gym floors but cannot compare to the effectiveness of a hanging leg raise. In the plank position the abdominal muscles contract only isometrically and isometric contraction is the least effective method of increasing muscle strength and development. Hanging leg raises however allow for a strong concentric (lifting) phase and a very strong eccentric (lowering) phase which effects the greatest degree of muscular stimulation and potential overload. Overload that leads to increased strength and development. (See my article on How Muscles Get Bigger and Stronger)
Hanging Leg Raises Execution Tips
Now as we said earlier, hanging leg raises are not an easy exercise, however there are variants that use to help you work towards being able to do them. Doing a hanging leg raise by bringing your knees to your shoulders instead of keeping your knees straight and bringing your toes to your hands can decrease the resistance on your abdominal muscles significantly- however it remains an effective abdominal exercise nonetheless. Most people start out doing hanging leg raises this way before graduating to the straight leg version- which should always be the ultimate goal. Supported straight leg or knee raises on a vertical bench is another variation of the hanging leg raise where the forearms are supported, and is another excellent starting point. Some may even find this variant somewhat difficult, however it does not allow to maximally rotate your pelvis inwards the way you would with straight leg hanging leg raises and thus the abdominal contractions will not be as strong and it will focus more on the lower rectus abdominus region. Several companies also make parachute like straps that go under your arm pits which can make the hanging segment much easier and focus more on your abs. That being said, it’s not as effective for increasing overall upper body and grip strength and again the onus should always be on mastering this variant and doing your best to move up to the more advanced straight leg version. Hanging leg raises also require significant upper body and grip strength so be sure to work your upper body to prepare for them and you may need to use hand straps in the beginning. Don’t rely on them though as the onus should always being able to do the exercise without any aids so as to get the full benefit. Only after mastering the movement should straps be used extensively.
While hanging leg raises are my pick for the most effective (and safe) abdominal exercise and it ‘s what I did more than any other movement early in my training career, it should be noted that muscle fibers adapt by getting bigger and stronger after being stressed by an overload that they are not accustomed to bearing (see my article on How Muscles Get Bigger & Stronger). That being said, no matter how effective an exercise may be, for maximum results you need to do a wide variety of movements that hit the muscles from as many different angles as possible. Crunches, reverse crunches, planks, reverse trunk twists and their many variations all have their place in an effective abdominal development routine. Injury and or insufficient muscle strength may also limit what you can and cannot do so the best exercise is always what you can realistically do. Keep in mind though, that without proper diet, you can do all the hanging leg raises in the world, but it won’t do a thing for that layer of fat around your midsection. For that you need to focus on a consistently proper diet. Combine the two, however and you’ll have a six pack in no time.
Not Bad For Training Only Three Days A Week!
Because it's three days a week with soul crunching intensity non stop for the past 33 years.
There's no gimmick to it and it means being uncompromisingly all in for your workouts and with your nutrition.
I don't think there's that much that special about me.
There's nothing enhanced, nothing boosted by testosterone and there weren't any special "supplements" along the way.
Just three days of blistering hard work each week and meticulous attention to what I eat.
Being 90% on point each week means you are 100% off after 10 weeks and I can't emphasize enough how much of a difference unshakeable consistency makes to your overall results.
Most of the natural athletes didn't get where they are by any genetic advantage, they just did what is so very rare- which is stick to their process 100%.
It's not easy as it's not always easy and certainly not always popular, but you owe it to yourself to see just how far you can go if you go all in!
Looking forward to seeing your results and as always, Excelsior!!! #naturallyintense
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What I Eat To Stay Lean and Keep Building Muscle All Year Round.
If there every was a "secret" to how I consistently stay in shape (and almost 20 years since my last competition) the answer would be my diet.
Diet is the deciding factor in what your body looks like and your overall performance and I want to stress that while this is a layout of the foods I eat on a daily basis, it's not a blueprint for your YOU should be eating.
What it can be is an example of what it takes to maintain a certain degree of size and muscularity at all times as a natural athlete, and also the underlying principle to how I select my foods.
Which is that I don't eat junk foods or highly processed foods and I only drink water.
(No protein shakes, ever!)
If you can start with that, there's no doubt that you will be on the right track in terms of your nutrition.
So stay away from processed foods, know that I believe in you and as always, Excelsior!!! #naturallyintense
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Post workout physique check in.
The contest gets closer and closer as the sun meanders across the sky, as my contest is and always will be, did I do everything I possibly could that day to improve?
Did I train hard enough?
Did I push it enough?
The dietary part isn't an issue.
It hasn't been for many years as I always make sure that my nutrition is on point, and there's no leeway on that front.
I don't feel good when I'm not eating optimally, and I respect myself enough to not settle into a place where not feeling my best is the norm.
And to be honest, it feels really good to put my head down at the end of the day knowing that I gave it my all.
Not that I was the best or was even necessarily successful at everything that I set out to accomplish, but knowing that I gave everything nonetheless.
It's a feeling I want everyone to have.
To sleep soundly knowing that you gave it your all.
That you didn't miss an opportunity to improve on what you are passionate about, because in so doing, you experience an eagerness to do the same the next day.
It's the ultimate contest and I invite everyone to submit their application forms, as it's one of the few competitions where everyone who does the work and shows up, is in the winner's circle.
Keep striving, keep pushing and as always, Excelsior! #naturallyintense
(Thanks @indi.anna.r or taking the shot, as I know your arm was probably shaking after that workout!)
#naturalbodybuilding #naturalbodybuilder #fitover40 #homegym #drugfreebodybuilding #gymselfie #hometraining #naturalbodybuildingmotivation
Motivation vs Discipline. What You Really Need To Be Successful!
I am often asked what was my motivation to keep going starting off as a skinny 125lb kid who no one believed could ever be a successful bodybuilder.
The answer is that motivation didn't have that much to do with it.
Motivation may have played a part in getting me started, but it was discipline that got me to where I wanted to be.
Motivation is fleeting and ephemeral, it's not always going to be there and on the days when you don't feel like eating right or training hard, you need a disciplined practice to see you through.
A disciplined practiced based on doing what you need to do to be successful regardless of the circumstances.
That's how I made it through all those tough times when I felt I wasn't getting anywhere, and it's what will help you as well.
So forget motivation, focus on building a disciplined practice, know that I believe in you and as always, Excelsior!!! #naturallyintense
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Kevin's Ultimate Secret Six Pack Abs Tip!
If you ever wondered how I maintain a six pack all year round and have kept that six pack for decades on end, here's the secret.
This is one tip that will honestly get you on the path to a six pack.
There's no magic to it.
But if you follow this simple piece of advice, you will be able to do a lot more than get yourself a six pack, as it's a proven formula for success.
Give it a try and as always, Excelsior!!! #naturallyintense
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Happy Archery Day, everyone!!!
Yeah, it's a thing and can't say how much it's my thing!
To be honest, I am a barebow shooter and almost never shoot my compound bow (the monster in my hands) but it's all really good fun!
If you haven't tried archery or are thinking about doing it again, go give it a shot (no pun intended!!!)
And as always, Excelsior!!! #naturallyintense
#archery #archeryday #bowtech #naturalbodybuilder #naturalbodybuilding #fitover40 #blackandwhite #bowtech
Do You Have Good Genetics for Natural Bodybuilding?
I don't believe it's the question that needs to be asked.
Far too many, myself included, who went on to be successful natural bodybuilders would never have been the men and women you would expect to have the genetics for bodybuilding.
But we put in the work, the years, the dedication and the consistency, and so what matters isn't the question of genetics, but rather do you have the passion, the drive and the discipline to train hard and focus on your diet nonstop for years on end to realize your potential?
That's the real question, and yes, there are men and women who have great genetics for natural bodybuilding, but there are even more who would be amazing onstage but don't know it because they didn't believe enough in themselves to put in the time to see how far they could go.
So I am here to say that I believe you have it in you to do amazing things, so if it's your goal, or even if you just want to improve the way you look, stick with it and don't quit!
Know that I believe in you and as always, Excelsior!!! #naturallyintense
#naturalbodybuilding #nosteroids #fitnessgoals #bodytransformation #nodrugs #naturalbodybuildingtips #naturalbodybuilder #naturalbodybuildingvideos #excelsior #fitover40 #personaltrainer #naturalbodybuildingtips #naturalbodybuildingmotivation #beleiveinyourself
Nope it's not a contest cut- it's just another day on the Path.
There are two ways to get cut, the fast way that requires going to extremes and which is inevitably temporary.
Or the Path-based way. Whereby your lifestyle and sustainable healthy practices get you there and keeps you there.
It takes time. It takes patience but it's an extremely honest endeavor.
If you put in the work and stay consistent with your training and following a processed food free and healthy diet, excellence is just a matter of time.
It takes time but as long as you draw breath, you have the time and you can do this.
So take the Path-based way and as always, Excelsior!!!
#naturallyintense
And my thanks to my son @reid_443 for snapping the shot, and the approval rating! 😂
#naturalbodybuilding #naturalbodybuilder #fitover40 #homegym #drugfreebodybuilding #gymselfie #hometraining
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Featured everywhere from the Wall Street Journal to CBS News, Kevin Richardson’s Naturally Intense High Intensity Training have helped hundreds lose weight and transform their bodies with his 10 Minute Workouts. One of the top natural bodybuilders of his time, Kevin is also the international fitness consultant for UNICEF and one of the top personal trainers in New York City. Learn more about his award winning personal training NYC services here!
