We talk about training the core with a classic exercise: the LEG RAISE or the leg lift.
Like most exercises, there are many kinds of leg raises. Work a version you can do safely and move on after you hit a certain goal of sets and reps. This is progressive calisthenics.
The versions and goals in this video are:
Knee Tucks - 3x40
Knee Raises - 3x40
Bent Leg Raises - 3x35
Leg Raises - 2x25
Hanging Knee Raises - 2x20
Hanging Bent Leg Raises - 2x15
Hanging Leg Raises - 2x25
L-Hold - 6 to 30 seconds.
V-Hold - 6 to 30 seconds.
Hanging V-Hold - 6 to 30 seconds.
I also discuss some thoughts on modern ab training. I think there is an overemphasis on "abs" which are only one muscle in our powerful MIDSECTION. Our midsection muscles are designed to work together like a strong chain. Isolation exercises like crunches often serve to strengthen the abs (rectus abdominis), which is only one link. A chain is only as strong as its weakest link, so this is not dissimilar to stalling one steel link in a chain of plastic ones.
I also give tips for overall leg raises:
1.) Inhale on the way down, and exhale on the way up. Exhalation makes our abs contract a bit more.
2.) Suck in your stomach during leg raises to work the transverse abdominis. A weak transversus often results in hernias. Envision bringing your belly button closer to your spine.
3.) Don't eat an hour or two before your leg raises. In my experience, you can feel the food in your stomach and it can be somewhat uncomfortable.
4.) Go slow. Resist the urge to "bang em out" and do lots and lots of leg raises. Aim for quality over quantity. Exercise momentum only makes us weaker (in this case).
5.) Stretch your hamstrings beforehand if you are especially stiff. Otherwise, progressive leg raises also work as a stretch on your hamstrings and even your entire posterior chain (the muscles "behind" you like your back, hamstrings, and glutes).
Enjoy and please let me know if you have comments!
Legal Notice: Consult a physician before beginning any exercise program. This video does not replace a doctor's visit or physical therapy program.
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29 сен 2024
