![]() ![]() These are serious topics that should be addressed by a qualified therapist and/or a nutritionist. Additionally, no body image, mental health, or minor diet advice either. No medical, injury, or pain related posts (try /r/AskDocs or see a sports orthopedic doc or sports physical therapist).Use the search, and read the FAQ and the /r/fitness FAQ before posting.Read the Frequently Asked Questions page! Posting Rules See the BWF Wiki for more programs Welcome to /r/bodyweightfitness! □ You can always switch to the standard hanging knee raise halfway through a set if you do need the release.New to BWF but not new to fitness? Try the Recommended Routine (RR) Don’t be surprised if you tap out earlier in the set than you expect, because maintaining the tension in your core muscles like this is brutal. Bring your knees up as high as you can towards your chest, then lower them slowly until your thighs are parallel to the ground again. This is the starting position for the exercise. Bend your legs and bring your knees up until your thighs are parallel to the ground. With both the leg and knee raise you extend your legs beneath you after each rep, which releases the tension in your abs with the garhammer raise you don’t get that break, because you never extend your legs fully until the set is completed. Hanging knee and leg raises are both great exercises for working your core, but the garhammer raise makes one adjustment that makes it even more effective – if you can manage it. “With this movement, time under tension is more important – can you do it in a slow, controlled fashion? I generally recommend working for 30 to 45 seconds, although you can challenge yourself to go further if you need more of a challenge.” Leg Raise Variations Knee raise Or we often get people to complete for a duration of time rather than a number of reps, prioritising quality rather than just knocking out a set of 10. “For this, people should use more endurance-based parameters, so 10 to 30 reps depending on their strength level. This way, we can train our core muscles to be strong enough to help us with everyday tasks, whether that’s picking up a child, playing a sport, carrying your shopping or doing DIY. “Most people should use leg raises for their injury-prevention credentials, keeping you and your back fit and healthy. “It depends on people’s training goals,” says Scott. I often get people to place their hands underneath their lower back and try to squash their fingers, so if they tried to wiggle them they would be clamped down.” How many leg raises should you do? She adds that you should “only lower your legs to a point where you can keep those muscles imprinted. Stay in control of the descent, so you’re training your core during both halves of the movement.” “Don’t let gravity take over on the way down. On the way up, you’ll feel it in your core, in that strip of muscles below your bellybutton – this is a sign you’re doing it correctly. “Lift both legs as high as your hamstring mobility will allow. Or, if you want more of a challenge, try keeping your arms across your chest. This way, your body will naturally create some downward force, making the movement slightly easier. She suggests placing your arms by your sides with your palms pushing into the floor for extra support. A coaching cue Scott uses is to think about drawing your bellybutton towards the floor. “Lie stretched out on your back and imprint your lower back into the floor,” says Scott. “So, if I had to pick between sit-ups and leg raises, I would go for leg raises because they offer something we rarely do in everyday life and will help prevent back injuries.” How To Do The Leg Raise “But I don’t tend to throw too many sit-ups into people’s programmes, purely because our rectus abdominis muscles are actually quite strong when flexed – they come into play when we’re sitting or in a slouching position. ![]() For example, you need to be able to perform a sit-up if you want to be able to get out of bed in the morning so I don’t think it’s a bad exercise to be able to do! “Leg raises target core muscles like the pelvic floor and transverse abdominis, whereas sit-ups hit the rectus abdominis – the six-pack muscles. ![]() “They’re targeting different things,” says Scott. You don’t need any equipment, you just need to lie down, and there are loads of ways to make it easier or harder.” Are leg raises better than sit-ups? ![]() “Another positive is that they’re easier to do for people with back injuries, keeping the spine neutral throughout while the legs do the movement. ![]()
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