Author: Michele Dolan / Source: wikiHow
You have to use a lot of different muscles to complete a hanging leg raise, which makes it a great move to add to your exercise routine. Find somewhere to exercise that has a pull-up bar, whether that’s at a gym or in the comfort of your own home, and get warmed up before starting your workout.
Use your core muscles to bring your legs parallel to the ground while you’re hanging from the bar. Once you can do a single hanging leg raise. Keep practicing to add more repetitions to each workout.- 1 Use a pull-up bar at your gym if you have a membership. If you aren’t sure where to go, ask someone who works there for some help. Most gyms have sections for weight machines and pull-up bars. Find out if your gym has the right equipment for you to start working on your hanging leg raise.[1]
- Working out at the gym has some great benefits—it’s easier to focus on your exercise because there are no external distractions, and you can pull inspiration from the other people who are there working out.
- 2 Install a pull-up bar if you prefer exercising at home. If you’re going to buy and install a pull-up bar on your own, make sure to check the fine print. Pick a bar that can support your weight, and look for one that has good customer reviews. When you install it, follow the manufacturer’s directions to ensure it is installed safely.[2]
- Working out at home can be great if you like the convenience of not having to travel to a secondary location. Plus, it’s free, minus the cost of whatever equipment you need.
- 3 Warm up by doing 5 to 10 minutes of light cardio activity. Before doing any kind of physical activity, it’s really important to get your body warmed up to help prevent injuries. Do something like riding a stationary bike or completing several sets of jumping jacks. Whatever activity you choose, make sure to get your heart rate up and loosen up your limbs.[3]
- Most adults have a resting heart rate between 60 to 100 beats per minute. When you exercise, your heart rate can increase anywhere from 100 to 180 beats per minute, depending on your age and fitness level.
- 4 Adjust the pull-up bar so it is slightly higher than your extended arms. Some exercise machines have adjustable bars, whereas others don’t. If you can, move the pull-up bar so that your feet will be off the ground by at least 5 to 6 inches (13 to 15 cm) when you’re hanging from the bar with your arms fully extended.[4]
- If the bar isn’t adjustable and is too high up for you to grab, use a sturdy stool or bench to safely reach it.
- 5 Grip the bar so your hands are slightly wider than your shoulders. Use an overhand grip with your palms facing forward to give yourself a bit more flexibility for the leg raises. Avoid using a backward grip, where your palms face backward, which might strain your arms and shoulders.[5]
- Try using fingerless exercise gloves if your hands get sweaty while you’re working out—you don’t want to accidentally slip off the pull-up bar!
- 1 Keep your legs straight and your feet together. While you’re hanging from the bar, take a moment to make sure the rest of your body is in the right position. Place your feet together so they’re touching and don’t bend your legs. You’ll maintain this position for the entire leg…
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