Episode 29 of the Dr Clay Show is LIVE!

In this episode I show you how to do Hanging Leg Raises for Abs.Hanging Leg Raise finish

Sure, they are one of the toughest ab exercises around, but they are also one of the BEST! 

Sadly, most people don’t do them them right way.  That’s why I want to make sure you’re doing them properly!

If your ab strength isn’t up to par just yet, no worries… I have you covered.  In the same episode I show you how to do an easier (but great) alternative.

Go check it out!

How to Do Hanging Leg Raises The Right Way

The hanging leg raise is one of the single best ab exercises around. In fact, the hanging leg raise has been shown in research to activate more muscle fibers in the abs than practically any other exercise.*  The problem is, most people do not do them properly. Read on to find out how to do the hanging leg raise correctly, thus maximizing the effectiveness of this incredible ab exercise.

Hanging Leg Raises How-to with Photos

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Starting Position

Start by hanging from an overhead bar. Use can use “Ab Straps” (as pictured) or you can simply hold the overhead bar with your hands.

Execution

Bring your feet up and toward the overhead bar, making sure to maximally rotate your pelvis backward such that your tailbone ends up pointing forward. Once you reach the top position (or as high as you can go), lower your legs under control, back to the starting position.

Tips

clip_image004 If grabbing the bar with your hands, you may want to use wrist straps or Versa Grips to enhance your grip.

If you can’t yet bring your feet up as high as pictured, simply bring your knees up as high as your can. (FYI, those are called “knee raises.”)

Now you will be one of the few people at your gym that does the hanging leg raise properly. Your abs will thank you for doing this tough exercise instead of taking the easy way out.

Yours in health and fitness,
Dr Clay

*(The bicycle crunch and the hanging leg raises are neck and neck.)

Should you train Abs every day?

Question: I’m a newbie to working on my abs.

Is it okay to do them every single day?

Answer: I’m starting to develop a new theory that I’ll share with you.  And if it turns out to be true (as I suspect), you can say you heard it here first.

I think the “core” (I hate that word) muscles like the transverse abdominus and even the obliques can (and should) be worked every day.  This is because the goal is neurological tone rather than bulk.  And this high-frequency training dramatically enhances neurological tone. 

The rectus abdominus, on the other hand, should be trained more infrequently as the goal is (typically) hypertrophy to deepen the six-pack. 

~ Dr Clay

Medicine Ball Twists for Abs & Core: Video How-To

Just the other day, out of the blue, I came up with a new exercise.  Well, it’s actually a variation or improvement on an old exercise.

First I sat down in the floor with both feet on the ground and leaned back about 30 degrees.  Then I grabbed a 12 lb. medicine ball and rotated the ball from side to side, while trying to minimize the actual twisting of my spine. 

Keeping your chest or sternum up (back arched, not rounding forward) and minimizing the twisting of your spine is key to making this exercise safe (and more effective). 

After my training partner and I each did one set, we couldn’t believe how well it hit both the rectus abdominus (six-pack abs muscles) and the obliques (the muscles on the sides in the love handle area)!  It’s incredible!  Sometimes I surprise even myself with the nifty tricks and modifications:)

Enjoy the video.

PS – I’m not sure why it sounds like I’m talking in a can. I’ll try to fix that next time.