This Hanging Leg Raise Variation Challenges Your Core in Different Directions
If you want to test your core, skip the crunches and step to the pullup bar to elevate your ab training game.
The hanging leg raise might be one of the most underrated exercises for developing all-around core strength—especially when you expand your workout to include more than just up-and-down lifts, giving you the opportunity to test every single muscle in your core. This maneuver, known as the 'around the world' leg raise, is one of the toughest moves you can add to your workout.
The key to the around the world leg raise is that your core focus is not just ab contraction, but you’re also adding a rotational element. Not only does adding this rotational twist to your leg raises strengthen your core and require greater involvement of your obliques, it also pushes the difficulty up to 11 as you fight to keep your body in the proper position.
That difficulty level makes the around the world leg raise variation inaccessible for some people, according to Men's Health fitness director Ebenezer Samuel, C.S.C.S. And because it’s so difficult, Samuel says people who give the exercise a try tend to rush through the most difficult portions of the movement.
Here, Samuel demonstrates a (slightly) less difficult version of the exercise, the 3-Way Knees to Elbow.
How to Do the Hanging 3-Way Knees to Elbow
●Grab a pullup bar with an overhand grip, keeping your shoulders engaged as you hang.
●Raise your knees up to one elbow, contracting your abs. Pause briefly, then rotate your knees forward touching both elbows, pause, then rotate again to touch your other elbow. Lower back down to start with control.
●Work to keep your grip stable and limit swaying as much as possible. Use your core, not momentum, to lift yourself up.
Bend Your Knees
By shortening the lever from your legs to your core—accomplished by bending your knees—the position becomes much more manageable. You'll be more able to properly focus on core contraction and not just necessarily swinging your legs up and down.
Take Your Time
Because your lever from legs to core is short and slightly easier to control than when your knees are extended, you can also increase the time over tension throughout the round. You'll focus on moving slowly, raising your knees into each position, pausing briefly, then moving on.
Once you put these steps together, you’ll be ready to get closer to going around the world. Start with three sets of 6 to 8 reps to feel an incredible core burn.
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