Hanging Leg Raises - Leg Raise Pike

STEP 1Grab and hold a high crossbar with your body completely stretched out.
STEP 2Raise your legs until your feet or shins touch the bar. Keep your legs as straight as possible at all times. Don't swing your legs up, you should be raising your legs by contracting your abdominals and not by using any sort of swinging momentum. Try to keep your upper body as stable as possible.
STEP 3Return to the start position and repeat.
Special Notes
This is an advanced exercise. If you're a beginner don't even think that you can do this exercise because you might only end up injuring yourself.

This is one of the hardest but also one of the most effective core exercises that you can do. It's an exercise that does wonders for your abs and entire core. The key to executing it is not to swing your body up but use your core muscles to raise you body up. This is easier said than done.

If you have been exercising for a number of years and already have a decent mid-section you should be able to execute this movement with a fair amount of success after a only a few weeks of trying. The first time you attempt it you might be able to do a few repetitions in total. However, if you stick with it and keep trying, after several weeks you should get to the point where you are able to do 2 or 3 sets at 6 to 8 repetitions each.

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