Effective Abdominal Exercises and
Good Lower Stomach Exercises

Hanging knee raises are effective abdominal exercises.

Scientific studies show that there is a high level of muscle activation when you do hanging leg raises and hanging knee raises.

Part of the reason that they create so much muscle activation is that you must lift your legs (most of your bodyweight) against gravity and your abdominal muscles must control your pelvis while your legs are moving.

Here are 3 variations of hanging knee raises, and they are all good lower stomach exercises.

Lower Stomach Exercise #1:
Hanging Knee Raises Single Knee Raises

Starting Position: Begin by hanging from a bar with both of your legs straight. If you are not strong enough to hold yourself in position for the entire set, you can use hanging ab straps.

Form: Exhale and slowly lift one knee towards your chest. Hold briefly at the top of the motion, and then slowly lower to the starting position.

Personal Trainer Tips: You can do this exercise in a repeating or alternating fashion. Perform 8-15 repetitions per side.

Do you best to keep your body from swinging during this exercise. Move in a slow and controlled fashion.

Lower Stomach Exercise #2:
Hanging Double Knee Raises

Starting Position: Begin by hanging from a bar with both of your legs straight. If you are not strong enough to hold yourself in position for the entire set, you can use hanging ab straps.

Form: Exhale and slowly lift both knees towards your chest. Hold briefly at the top of the motion, and then slowly lower to the starting position.

Personal Trainer Tips: Move in a slow and controlled manner. When you lift both knees at the same time you will feel more muscle work than the single leg raises.

Perform 8-15 repetitions.

Lower Stomach Exercise #3:
Oblique Hanging Knee Raises

Starting Position: Begin by hanging from a bar with both of your legs straight. If you are not strong enough to hold yourself in position for the entire set, you can use hanging ab straps.

Form: Exhale and slowly lift both knees up and towards the side. Hold briefly at the top of the motion, and then slowly lower to the starting position.

Personal Trainer Tips: This is the toughest variation of knee raises. Move in a slow and controlled manner and perform 8-15 repetitions per set.

Summary

These are all effective abdominal exercises. The challenge for many people is maintaining their grip during these exercises. Hanging Ab Straps can come in really handy.

If you don't have hanging ab straps, you can also do these exercises on a Roman Chair or Captain's Chair.

Check out this page to learn more about lower abdominal exercise physiology.

Yours in Health,
Dr. Charles PT/PT

For More Effective Abdominal Exercises visit the Directory of Abdominal Exercises

Or see pictures of the best ab exercises

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