Dangling leg lifting - the best exercise method for lower rectus abdominal muscle

In addition to pursuing abdominal muscle mass, some fitness beauties also pursue a strong and flat lower abdomen. Then hanging legs in the gym is the most effective action to stimulate the lower part of the abdominal muscles.

　　　Dangling legs is a relatively difficult action. When doing this action, the first thing to pay attention to is to avoid swaying left and right, tighten the body, and control the speed of the movement. In order to exercise the intercostal muscles, you can rotate your knees left and right, so that you can exercise the external oblique muscles.

　　The correct way to lift legs should be to extend the buttocks slightly forward. The speed of movement is due to people. The movement with stronger strength can be faster, but the process of putting down the legs should be kept slowly. This effect is better and can also prevent swaying left and right.

　The editor will explain to you the requirements for hanging legs in the gym:

　　Key points of action:

　　1. Hold the bar handle forward with the palm facing forward, the body is naturally vertical, the feet are together, and the toes are facing the ground;

　　2. Contract the abdominal muscles and drive the feet to lift up until the thigh is parallel to the ground, feel the continuous tension of the abdominal muscles, and keep it for 2-3 seconds;

　　3. Control the abdominal muscles to exert force, slowly restore, repeat.

　　　　The points of attention during the movement:

　　1. Keep the torso stable during the movement, do not shake the legs with inertia;

　　2. Feel the force of the lower part of the abdominal muscles during the movement, and lift the highest point to parallel to the ground;

　　3. Beginners can adopt a knee-bending posture, which has less stimulation to the lower part of the abdominal muscles and is easier to complete.

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Related links:

　　Teaching on the movement of hanging knees and legs raised

　　Abdominal oblique muscles - Dangling side leg lifting action tutorial

　　Single bar dangling - horizontal bar lifting leg lifting, horizontal bar lifting action illustration