Strong press? Easily!

Twisting for the abdominals is the most popular exercise for the abdominal muscles for one reason: anyone can do them. But this does not mean that this exercise is the most effective. Think, you rather choose an exercise that is performed by housewives or Olympic athletes?

Begin lifting the legs in a hanging position. Consider this exercise the gold standard of all exercises on the abdominal press, as well as pull-ups for the muscles of the back. Although most sportsmen probably never get bored with twists, they perform variations in lifting their legs in the hanging position for dozens of years. This exercise is performed as follows: you hang on the crossbar and lift your legs to your chest. It seems to you that this is too heavy. Proper exercise requires strength, endurance and flexibility (your abdominal muscles, back and thighs), as well as strong grip.

But this should not frighten you. We have created a plan of 5 steps that will help you benefit from the best exercise on the abdominal press. Here's the secret: the process of developing strength and flexibility to perform this exercise is almost as effective as the exercise itself. Follow our plan and soon you will understand why guys with the most attractive press in the gym always turn out to be the only ones who perform leg lifts in a hanging position.

Test your strength

Count how many times you can raise your legs, hanging on the crossbar, performing the exercise in perfect shape. If you can do this at least once, follow the instructions and proceed to the next steps. If you can perform more than one lift, immediately go to step # 5.

Lifting the legs in a hanging position

Hang on the crossbar, the grip on top, the arms slightly wider than the width of the shoulders. At the same time, bend your legs, raise your knees to your chest and bend in the lower back, as if you lift your hips towards your chest. Fix for a second, when the front surface of the thighs touches the chest, then lower your legs and repeat the movement.

• 3 Common Mistakes
  • Performing jerks (using the impulse of the body). Try to look straight ahead all the time - this will allow the body to stay in the right position.
  • Simple bending and lifting legs. Instead, imagine that you are choosing your legs for yourself.
  • Rejection back. Your shoulders should stay in one position or slightly bend forward.

Create a soft palm rest

As can be seen from the name of the exercise, lifting the legs in a hanging position involves hanging on the crossbar.

Count how long you can do this, grasp the bar of the horizontal bar with the upper grip and hang on it as long as possible. If you can last at least 30 seconds, go to step # 3. If not - place a soft cloth under the arms (as shown in the picture below). Thus, you guarantee that a weak grip does not limit your number of repetitions. Do this at the end of your routine workout 2 or 3 times a week for 6 weeks. (Note: The exercises in steps 2,3 and 4 can be performed during one workout).

Lining under the arm

Fold the bar with a towel, then grasp it with the upper grip. Hang on your hands for as long as possible. Rest for 1 minute. Then repeat 2 times. Try to hang even though 5-10 seconds with each exercise. If, for example, you can hang for 20 seconds, go to the next exercise, and try to hang for at least 25 seconds.

Improve your flexibility

To lift the legs to the chest, you need flexible muscles of the lower back and flexors of the thigh muscles - the muscles in the upper part of the front surface of the thighs. When they are strained, these muscles lose the amplitude of their movements and the ability to generate strength. Test your flexibility with this simple exercise: stand with your back to the wall, feet at a distance of 30 cm from the wall. Make sure that the waist, shoulders and hips close to the wall, then thrust your arm into the bend of the back between the waist and the wall. If you can only insert a few fingers, go to step # 4. If you can easily shove the whole hand, then you have problems with flexibility. To solve them, perform backhand attacks with a barbell over your head 5 or 6 times a week, either before the exercise program or on rest days.

Backdrops with the bar above the head

Pick up a light barbell or gymnastic stick with the upper grip on the width of 2 times the width of the shoulders. Raise the bar above your head on straight arms, take the left leg back and squat until the right leg is bent at an angle of 90 degrees. Return to the starting position and repeat, this time pulling back the right leg. This is one repetition. Perform 2 sets of 12 to 20 repetitions, resting 30 seconds after each approach.

Develop your strength

The main thing is to perform exercises, which in the complex will strengthen your abdominal muscles and flexor muscles of the thigh, while not creating tension on the back. Use the 6-week exercise schedule shown below to prepare for lifting the legs on the crossbar. When you can perform at least one repetition in the ideal form, go to step # 5.

Lowering of legs in a supine position on the back

Lying on the back, legs slightly bent, perpendicular to the floor. Press your back against the floor and avoid tilting the lower back. Keep your back in this position, lower your legs (this should take 3-5 seconds). Having reached the lowest point in which you can exactly hold your back, raise your legs again. Try to lower your legs with every new repetition.

Raising the leg in a hanging position

Hang on the crossbar or use a vertical rack to raise the knees. (Do not let your back press against a soft support). Raise your right foot. Hold the body in a stable position (do not lean forward) and do not lift your left leg. Raising your right foot as high as possible, stop for a second, then lower your leg to its starting position. Repeat the same with the left foot. This will be counted as one repetition.

First and second week: Perform only an exercise with a lowering of the foot 3 days a week. Perform 2 sets of 6 to 10 repetitions, resting for 30 seconds between sets.

Third and fourth week: Do both exercises 2 times a week. Perform 2 sets of 10 repetitions of the exercise with lowering the legs. Then do 2 sets of 6-8 reps lifting one leg in a hanging position. Rest for 30 seconds after each approach.

Fifth and Sixth Week: Do one approach from 8-12 repetitions of each exercise, rest 30 seconds, then repeat 2 sets of each exercise.

Improve your stamina

Do as many leg lifts as possible in the hanging position, then rest for 30 seconds. Repeat the exercise 3 times. This is considered as one approach. Perform 2-3 approaches - resting 60-90 seconds after each - 2 or 3 times a week. Every week rest between repetitions no more than 5 seconds, until you can perform 10 repetitions without respites. Then you will be able to complete the exercise below.

Torso bend in hanging position

This exercise is performed as a normal lifting of the legs in a hanging position, except that you do not have to bend your legs, lifting them up. In the top position, your feet should almost touch the crossbar on which you are hanging. Start with two approaches for 4-6 repetitions - resting 90 seconds between sets - and increasing the number of repetitions as your physical shape improves.

Leg slopes in the hanging position

Start with lifting the legs in a hanging position. Hold in the top position and turn the lower part of your body to the left, tilting the right hip towards the right armpit, then repeat on the other side. Return your legs to the center position, then lower them. The number of approaches and repetitions is the same as in the previous exercise.