Hanging Leg Raises
The captain’s chair hanging leg raise is ranked the second most effective move for the rectus abdominis along with the obliques. The captain’s chair is a rack with padded arms that allows your legs to hang free. It can be found in gyms and health clubs . The key to keeping this move safe and effective is to avoid using momentum to bring the legs up. Secondly, keep the knees bent to help you focus more on the abdominals. See how to do hanging leg raises below:
Starting Position:
- Stand in the captain’s chair frame and rest your arms on the chair arms.
- Ensure a firm position with the arms because you’ll be lifting your bodyweight from the floor.
- Remember to breathe in ready for the leg raise.
- Brace the abdominal muscles at the midriff.
Performing the Exercise:
- Lift the legs upward and exhale at the same time. Don not hold your breath. Inhale as you lower the legs ready for the next raise.
- You can either lift the legs with knees bent so that the thighs are approximately parallel to the floor. Or you can raise straight legs outward, which is much harder.
- Lower the legs to the starting position and do the next one immediately.
- Do multiple raises in a single set. Try eight to ten raises in succession before you rest. Aim for three sets of ten raises.
- Remember to keep the back straight and pressed against the pad with the head and neck steady.
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