Lower abs to love

By: Jimmy Pena, MS, CSCS

Photography by: Joaquin Palting

March 6, 2009

Make the dreaded "pooch" a thing of the past with this challenging lower abs move

"That looks tough," is usually the response this exercise receives when seen for the first or even the 50th time, and for good reason. It is. While you can't completely isolate any one portion of the abdominals, rarely will you encounter an exercise that targets the lower portion of your lower abs better than the hanging leg raise. Whenever you bring your legs towards your torso, whether hanging or lying, you're relying more on the lower part of your abdominal muscle. So hang around, because with a sensible diet and good cardio, that flat and tight tummy is right around the corner.

START: Grasp an overhead bar with pronated (palms forward) grip. Wrap your thumbs around the bar. Keeping your legs together, allow them to hang straight down directly beneath you.

MOVEMENT: Keeping your legs straight, raise them up directly in front of you until your legs are just above parallel to the floor. Hold as long as possible, then slowly lower them back to the start and repeat.

6 Tips for Success

>> Focus on tilting your pelvis upward to get the strongest contraction of your lower abs.

>> If you need to, place a small bench beneath the bar to help you get up to the bar, as well as to assist you coming down.

>> Keep your head straight and eyes focused forward.

>> For increased intensity, place a medicine ball between your feet.

>> Contract your abs at the top and hold for as long as possible.

>> Your legs should remain straight throughout the exercise.

You've conquered the training aspect of your health, but how about diet? Continue on to the Hers nutrition articles!
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Related Reading:
Crunch Time
Barely Legal Legs
Great Glutes