Hanging your legs and lifting your abdominal muscles? Have you done it right?

What is hanging leg lift?

As the name suggests, hanging leg lifting is to hang (support) the body, slightly fixed and vertical, and lift both legs, lift straight up at 90 degrees to the ground, and then put it straight down."

On the Internet, you will see many articles that explain this movement is used to train the lower abdomen.

Is this really the case?

But in fact, this leg lifting 90 degrees is really trained to "the one responsible for hip flexion (Hip) Flexors) iliopsoas muscle! The rectus abdominal muscle is not involved much!

Iliopsoas muscle

The main function of the iliopsoas muscle is: to flex the hip joint, which means pulling the femur (thigh bone) upward towards the abdomen. That is to flex the hip and lift the thigh

In other words, most of the movements such as hanging legs and lying on the back are dominated by the iliopsoas muscle! The abdominal muscle is not dominant!

So how to improve the abdominal training effect of hanging legs?

The rectus abdominal muscle is mainly responsible for the flexion of the spine. When the lower fixes, the spine is bent, and when the upper fixes, the pelvis is tilted backward!

So when lifting the legs, we need to add a pelvic backward movement!

We can use some small changes to increase the role of abdominal muscles. 1. Avoid the legs being stretched too straight and bent slightly

2. The lifting height is higher than 90 degrees!

Staying the upper body is fixed, the legs should not be raised to only 90 degrees, because the lifting movement below 90 degrees affects a lot of the iliopsoas muscle (iliopsoas) force

It is obvious that the legs should be raised to 90 degrees, and the knees are closer to the upper body, so that a pelvic backward tilt is present in the lower body. The movements of pelvic tilt can enhance the stimulation of the abdominal muscles!

The rectus abdomen can turn the pelvis upward (the pelvis is leaning back)

Exercise skills: Use abdominal strength to tilt the hips back, then flex the hips to lift the legs upward, imagine lifting the knees to the chest for details!

3. Do not completely lower the legs when falling (put them to the bottom and stretch them out), just let the pelvis fall back to the normal position! Then continue to move

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