If, like me, you are on the lookout for an outlined midsection, leg lifts are an train that may assist. Personally, I incorporate leg lifts into my fitness center routine as soon as per week. I am positively not a slave to them, however however, I may positively push myself to do extra in my abs exercises.
Leg raises are just about precisely what they are saying on the field – that is an stomach exercise that includes decreasing and elevating the legs, utilizing the core muscle tissue in addition to the flexors of hip. From my understanding, there are three several types of leg raises. – mendacity leg raises, hanging leg raises, then leg raises carried out utilizing the Captain Chair body – that bizarre machine you have in all probability noticed within the fitness center.
In an try to actually concentrate on motion and work my abs, I selected to do 50 leg lifts a day, for 2 weeks. Within the identify of fine journalism, I primarily centered on the hanging leg lifts, as these are essentially the most troublesome variations. Learn on to search out out what occurred.
On the lookout for extra exercise inspiration? Right here is what happened when i rowed a mile a day for two weeksand when I Tried Chris Hemsworth’s 70 Rep Bodyweight Workout.
How you can do a leg carry
Let’s begin with leg lifts which might be carried out on the bottom, mendacity on a mat, arms alongside the physique and legs collectively. To do the leg elevate, slowly elevate your legs as much as the ceiling, holding them straight, till they type a 90 diploma angle to your physique. As you do that, maintain your again supported on the bottom by tilting your pelvis upwards. Then slowly decrease your legs.
There are additionally hanging leg raises. Because the identify suggests, it is all about hanging up – normally grabbing onto a excessive bar – and lifting your legs out in entrance of you. The important thing right here is to keep up a decent core and again, holding the torso nonetheless, because the core pushes the legs (which stay straight all through) upwards. I normally have my legs up to a degree the place they type a 90 diploma angle with my torso, though to be sincere I discover them laborious so typically my knees are bent after I carry my legs.
Lastly, the leg raises on the captain’s chair body – nearly all of my leg raises for my experiment have been carried out on this. Right here, your forearms relaxation on the arms of the chair, supporting the physique, your again is pressed towards the Bosu ball, and also you have interaction your core to drive your legs up. It is a lot simpler to keep up management with this machine, and if you do not have good grip energy, it permits you to work your core, with out worrying about hanging on to the bar.
I Did 50 Leg Lifts A Day For 14 Days – This is What Occurred To My Abs
Is 50 leg lifts a day the key to the six-pack of my goals? This is what occurred after I made the transfer for 14 days.
My hip flexors felt stronger
Hanging leg raises are nice for working the hip flexors — the muscle tissue on the entrance of the hips that assist you bend your leg towards your physique. Throughout leg lifts, particularly should you handle to maintain your legs straight all through, the hip flexors kick in as you carry your legs.
Doing 50 leg lifts most positively lifted mine, and I discovered my weighted dumbbell lunges to be a bit of simpler on the finish of the 2 weeks – an train that requires hip flexion energy.
Leg lifts should not simple
Do flooring leg lifts – superb. Hanging leg raises – a totally totally different story. After just some reps, my legs wrestle to remain straight and my fingers are screaming at me as I seize the bar. Should you’re new to the world of hanging leg raises, I like to recommend that you do not leap straight in with 50 a day. As an alternative, in case you have the choice, go for captain’s chair leg lifts – whereas nonetheless troublesome, they don’t seem to be almost as uncomfortable.
You’ll be able to launch many variants
To be bored? Strive mixing issues up with some leg carry variations, like around the globe (the place your legs cease at totally different factors up and down), hanging wiper (legs transfer facet to facet in entrance your face) and toes to the bar (the place your legs come as much as the bar) are simply three examples.
They’re all brutal – I can deal with about three hanging wipers earlier than my physique needs to break down. The opposite two variations are completely off limits in my eyes, however should you’re up for a problem, give them a strive.
My grip has improved
When performing hanging leg lifts, each fingers want a stable grip round a bar. To extend gripping energy, many individuals use chalk, which is positioned on the palms of the fingers to maintain them dry. My fitness center did not have chalk useful, so I simply grabbed the bar with my naked fingers, ultimately incomes just a few calluses within the course of. However, after per week, I seen my grip energy improved and it was simpler to carry the bar.
To start out, I’d do about six leg lifts earlier than I needed to drop down and provides my fingers a break. This meant that fifty leg lifts took fairly a very long time, so the captain’s chair grew to become very helpful at this level. By the tip of the 2 weeks, nevertheless, I used to be doing 12 hanging leg lifts and not using a break.
My decrease abs jumped out
I do not normally prepare my abs on daily basis, somewhat I do just a few ab strikes on the finish of my exercises a few times per week. Going all out and doing leg lifts on daily basis fired up my core muscle tissue, tremendously.
After just a few days, I seen that my stomach was noticeably extra toned. Nevertheless, I’ll add that my physique fats proportion – though it could be decrease – is about low sufficient that a few of my stomach muscle tissue are already displaying. (Right here is how to calculate your body fat percentage and why it matters).
I Did 50 Leg Lifts A Day For Two Weeks – This is My Verdict
This was one of many hardest challenges I’ve ever accepted, largely as a result of I may solely handle about 10 hanging leg lifts earlier than I needed to drop down and reset. Since I did not need to persist with mendacity leg raises, I alternated between hanging leg raises and captain’s chair raises, so 50 reps a day took some time.
That mentioned, the laborious work has paid off – my abs have positively awakened and I really feel like I’ve strengthened different components of my physique, like my grip energy.
Would I like to recommend this problem? 100% – you’ll positively see the advantages in your coronary heart. That mentioned, if hanging leg raises are too difficult, I like to recommend beginning with mendacity leg raises and beginning one or two repetitions of hanging leg raises on the finish of the session. Or, in case your fitness center has one, the Captain’s Chair shall be your greatest buddy.