Lower abdominal muscle exercise--Teaching of hanging leg lift GIF

Abs-Straps Leg Raise (Abs-Straps Leg Raise)

　　The movement mainly trains the lower half of the rectus abdomen. Before doing this exercise, there are several basic joints that need to be stable:

　　　1) Scapula down-pressing stability-When the elbow is placed on the abdominal belt and lifts the body in the air, the down-pressing pressure of the scapula is the key to stabilizing the entire body. If the shoulders are raised, the entire shoulder joint will be in an unstable state, and the upper trapezoid muscle will be forced to tighten, causing the movement to lose efficiency.

　　　2) The transverse abdomen stabilizes the hip joint-the transverse abdomen must be tilted backwardly (Pelvic Posterior tilt), otherwise the buttock will be raised (Hip forwardly (Pelvic Anterior tilt) to cause the lifting legs to mainly contract the hip flexor muscle (Hip Flexor).

　　Remember that the movement is mainly swinging "up and down". The key is to place your elbows on the abdominal belt and press down to stabilize it, and then use the lower abdomen and transverse abdominal muscles to tilt the hip backward (Pelvic Posterior Tilt) and take the legs up. Many beginners focus on their toes and kick them forward, or even push their entire upper body forward to help lift their legs, causing their bodies to shake back and forth.

　　In addition, many people pull their ankles to their hips when lifting their legs, causing them to lift their knees without lifting their legs. When the legs are raised upward, the ankles will greatly reduce the resistance (the farther the toes are from the hip joint, the greater the force distance, the higher the resistance), and usually involve many hip flexors.

　　However, try to avoid stretching your knees too straight unless the hamstrings are muscled. The flexibility of the legs is extremely high. Otherwise, half of the legs will reduce the movement range due to the flexibility of the hamstring muscles, which will greatly reduce the use of the abdomen.

　　To effectively perform this action, you must first understand that the hip joint is the main central position (Hinge). In addition to driving the hip bone to slightly bend the lumbar spine backwards when lifting the legs, the entire spine, that is, the upper body (including the head), should be in a vertical position.

　　The following is the order of movement:

　　Control the abdomen (rectus abdomen and transverse abdomen) - the hip tilts backwards (Pelvic Posterior tilt) - hip flexion and lifting legs - control the hip joint to return and straighten.

　　Most people will only repeat this movement repeatedly and keep lifting the toes upwards while ignoring the entire movement.

　　Of course, if the purpose of the exercise is to challenge the maximum number of leg lifts, or to achieve a specific number of times in the shortest time, that is another training.

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