Hanging leg raises on the horizontal bar (Toes to Bar). Hanging leg raises for effective abdominal development Leg raises while hanging from a bar

The press has always been there important element figures for both men and women. Having a sagging belly makes it difficult to show off your big toned arms on the beach. Also, girls are not particularly keen to open slender legs, if they can’t show off a flat tummy.

But in the matter of pumping up the abs and bringing the stomach to a flat state, not everything is so bad. There are a lot great exercises, which help to quickly put it in order. That is, to remove fat from the stomach or sides, the only thing a person needs is perseverance and work, which will be expressed in regular training.

Hanging leg raises are the perfect way to tone your abs.

This exercise works on and uses absolutely everything muscle fibers press. Thanks to this, it can be called complex or basic for pumping up abdominal muscles and burning excess subcutaneous fat.

In addition, it is quite complex, and it is harder to perform than, for example, crunches while lying on the floor. So get ready for the load.

How to do such lifts correctly?

By doing this exercise Only the abs should tense. Hanging leg raises are best done at the beginning of your abdominal exercise routine.

Place the straps on your hands and firmly grasp the bar with your hands. Hands should be shoulder width apart. Close your legs. Straighten your body completely and relax - let's call this the starting position.

Then begin to raise your straight legs up. You can bring them to the level of the crossbar, but achieving parallelism with the floor will be enough. Try to stay in this position for 1 second and slowly lower your legs to initial position.

Thus, perform 20-30 repetitions in 2-3 sets.

The exercise should be done slowly, feeling every centimeter of the range of motion. If you try to do it quickly, you will simply start swinging on the bar, which will make it very difficult to observe correct technique execution.

And if you are a seasoned athlete and can do more than 30 repetitions with straight legs, then wear weights. 1-2 kg on each leg will be enough - and you will feel a big difference in the load. Similarly, try to perform the exercise as many times as possible.

Huge pressure? Bend your legs

But if you feel that this version of the exercise is too difficult for you, you can bend your knees. This will reduce the shoulder movement and reduce the load on the abs. Perform 30-40 repetitions and do 2-3 sets.

Of course, the number of times is relative. It all depends on the level of training of the person involved.

Pay attention to errors

Very often, beginners train not for quality, but for quantity. When performing hanging leg raises, you must be sure to monitor the technique of performing the exercise.

Often people begin to swing, as if they were making a pendulum, and due to this they compensate for the weakness of their abdominal muscles. You can't do that.

The whole point of the exercise is to make maximum use of problem areas body on the stomach, and there is no need to involve extraneous muscles or various tricks. You train for yourself, not for a coach. Perform all movements with full dedication and do not slack.

Also, the main mistake that athletes make when performing hanging leg lifts on the bar is by grabbing the bar. Each person’s hand strength is different, and one person can hang with a classic grip for 2 minutes, while another cannot hold on for 20 seconds.

The thumb should always grip both the barbell and the bar on the opposite side of the other fingers. If you do the opposite, you will incorrectly develop the ligaments of your hand with your grip.

In order not to be distracted by the work of your forearms, you can put special straps on your arms that will help you lift your legs while hanging on the horizontal bar until your abs get tired. At the same time, the straps completely compensate for weakness in the forearms.

Remember about proper nutrition

Hanging leg raises won't help you get leaner unless you change your diet. Any excess belly fat indicates that the body is receiving an excess amount of calories that it is unable to process. Because of this, everything unnecessary is deposited in the stomach.

Regular training healthy eating, good dream- all this will help you normalize metabolic processes in the body, speed up metabolism and burn excess fat in the body.

Your daily ration should be such that the following rule is observed: during the day, the body should receive fewer calories than it expends. Everything is logical - if you create a negative balance of inflows/expenses of energy reserves, you will begin to lose weight.

Hanging knee raises on the horizontal bar- this is an exercise for the lower part of the abdominal muscles and a little touches the upper part, it works this area very well thanks to the twisting of the pelvis. The exercise has various ways execution for different levels preparation. It is much easier to perform than straight leg raises; it is considered one of the best exercises for working the lower abs. You can lift bent legs wherever there is a horizontal bar, the main difficulty is physical training. Must have Strong arms, shoulders, grip and abs, because the whole body tenses at the same time, which may seem too difficult for an untrained person.

Initial position

Choose a bar with a sequential grip (standard bar) or a parallel grip (like on a monkey bars and crossovers). If you choose a standard horizontal bar, take a lock grip ( thumb wraps around the bar) at the width of your shoulders or slightly wider. I definitely recommend that beginners get belts. After hanging, tense your arm muscles and bend your elbows slightly, bringing your legs together.

Technique for performing hanging knee raises on a horizontal bar

While hanging from the bar, inhale. Raise your knees bent until your hips touch your body. At the same time, the pelvis should rise, only in this case will it turn on as much as possible lower muscles belly. When your legs touch your body, exhale and tighten your lower abs. Inhale again and begin to slowly lower them along with your exhalation (it’s better to exhale slowly). You can lower them completely (the muscles of the lower abs will relax and contract better during the next rise) or not completely, leaving the muscles of the lower abs tense, so the muscles will become tense and work out faster. The ideal position of the legs when lowering is up to horizontal position hips and immediately rise up. The most common way of breathing during exercise is to exhale with effort (when rising), and inhale when lowering, but then the knees fall as if by themselves without much effort.

To better work out the lower abs during the exercise, I advise you to wear straps or hooks, especially for girls and women, then it will become easier to hold on and you will be able to concentrate more on working the muscles of the lower abs. Guys and men are not recommended to use sports equipment, train your grip strength.
Beginners who want to learn how to perform the exercise of lifting legs on a horizontal bar (because doing it is a direct road to six packs) need to start by lifting the knees.
Beginners are advised to raise their legs to a horizontal position until all abdominal muscles (including the lower abs) are strengthened. This method of performing the exercise is less effective and is therefore considered transitional. Yours the main task raise your knees to your chest.
Beginners can lift their limbs with their knees fully bent. For greater load it is necessary to gradually straighten your knees, thereby making the exercise more difficult.
To increase the load during the exercise, attach to the ankles extra weight or put an elastic band on your knees.
Most correct option performing the exercise - raising the knees from a horizontal position to the chest, the least involved is the iliacus muscle, which takes a lot of the load on itself, reducing the pumping of the abs.

Errors

The most common mistake when swinging the lower press - throwing the legs down.
Performing an exercise in the style of a pendulum, swinging the lower body.
In general, it would be wrong to raise your knees only to the horizontal, because half the load is taken by the iliacus muscle. The abs actively begin to work from the horizontal position of the legs until they touch the body.

The content of the article:

Millions of people around the world strive for a flat, sculpted stomach with clearly visible six-pack abs. The secret of achievement nice abs elementary: proper nutrition and exercise regularly. One of the best exercises for the abdominal muscles is hanging leg raises. By performing it technically correctly, you can achieve stunning results.

Read how to pump up your abs

Do classic crunches give the whole load? abdominal muscles. Any muscle is pumped up and developed with the help of a base. For the abs, basic exercises include crunches with a weight behind your head and hanging leg raises.

No matter how many newfangled simulators appear, but classic exercises have always been and will remain the most effective and efficient. So lifting your legs while hanging is considered best exercise to develop endurance, strength and definition of the lower rectus abdominis and external oblique muscles. No other exercise can compete with hanging leg raises for developing your lower abs.

Hanging leg raise technique

There are many good exercise for the press, such as leg raises lying on a bench, leg raises in a machine. They are modified variations of the standard hanging leg raise. Understanding the technique of the main exercise will allow you to perform secondary exercises efficiently and without falsehood.

Maintaining all the rules in lifting legs while hanging ensures high-quality development of the abdominal muscles in the form of the coveted sculpted cubes.

Exercise technique:

Jump up and grab the bar with your hands using a wide or medium grip. If, therefore, you cannot reach it, use a bench or stand. But in any case, the legs in the starting position should not reach the floor.
Hang freely on the bar, fully straightening your arms and legs. Bend your back slightly at the waist.
Inhale and consciously create a “ballistic” movement at the start by leaning your legs back slightly. Then, with a quick jerk, lift your legs up as high as possible, but in any case above the horizontal.
Pause for a second at the peak of the upper phase of the movement and tense the muscles being worked with all your might.
Exhale and begin to lower your legs to the starting position as slowly as possible to feel the tension in your muscles.
Do as many times as you can without cheating.

For pioneers, the full version of the exercise is undesirable - weak muscles will not allow you to perform it correctly. At first, it will be enough to raise your legs to the horizontal. Without feeling sorry for yourself and not worrying about systematic training, you will soon be able to switch to a more complex exercise (raising your legs higher).

If the exercise is difficult to perform with straight legs, bend them at the knees - this is a more simplified option, but it is slightly less effective at pumping.

If, in addition to lifting your legs, you twist your pelvis upward, the range of movement of your legs will increase, and your abs will simply “burn.” Experienced athletes are able to use their abdominal muscles at full power; to do this, they raise their legs to the crossbar, but this option can be performed by real pros.

The most common mistake that almost all beginners encounter is swaying while performing leg lifts. You can tilt your legs back a little, but if you hang like a pendulum, your abdominal muscles will not receive the proper load, even if you perform a large number of repetitions. Experienced athletes are recommended to use a technique such as an incomplete return to the starting position: if you do not lower your legs completely, the abdominal muscles will be in constant tension, this will make it possible to load them even more.

You also cannot help yourself with your hands. They should be relaxed and fully erect.

When performing lifts, you can turn your knees to the left or to the right. This option will remove some of the load from the rectus abdominis muscles and put them to work lateral muscles torso. It is not advisable for women to include such lifts in their program. Doing them frequently stimulates muscle growth in the area of the lower ribs, which will visually make your waist wider.

When starting a hanging leg raise, the abdominal muscles are in isometric tension, that is, they do not change their length. Therefore, the initial phase of raising the legs (up to an angle of 30–45 degrees from the starting vertical) is practically useless for the abdominal muscles; here the hip flexor muscles take on all the work. But when the legs are lifted above the horizontal level, the abdominal muscles actively join in the work.

There is no need to use weights in the form of any weight on the legs; lifting perfectly loads the muscles own weight feet and shoes on it.

It is very important when performing any exercises, including when pumping the press, to maintain the correct breathing technique. It is correct to exhale with effort, that is, at the moment when the maximum load is overcome. Holding your breath during the leg lifting phase will increase the power of the effort and allow you to tighten your abdominal muscles even more. If you exhale in the initial phase of the repetition, the load on the abdominal muscle area will be less.

Opinions about when to perform abdominal exercises are divided, some believe that you need to pump it up at the very beginning of the workout in order to disperse the blood and prepare yourself for basic exercises, others argue that before performing heavy ones basic exercises The core muscles should not be tired, so it is recommended to pay attention to the abs at the end of the workout. Both statements are equally equal, so it is necessary to focus on the abdominal muscles or a separate workout or work it out in a way that is convenient for the body.

The abdominal muscles can be well pumped up, but if the percentage of subcutaneous fat is off the charts, you won’t see amazing abs. A rule that everyone needs to know and always remember: it is impossible to achieve relief press just exercises without cardio training and proper nutrition.

Video with Denis Borisov about the technique of performing hanging leg raises:

Raising legs while hanging on a bar (Toes to Bar) is one of the most effective exercises on the press, due to the fact that when performing it the body is in a stretched position, so our muscles also receive a colossal load in the negative phase of the movement (when lowering the legs).

There are several variations of this exercise: hanging straight leg raises, bent leg raises, alternating leg raises, toe raises to the bar, and “angle” (statically maintaining a right angle between the legs and body). We will talk about all of them in more detail below.

Also in our article today we will examine the following aspects:

What are the benefits of doing this exercise;
Types of leg lifts while hanging on the horizontal bar and also the technique of performing the exercise;
CrossFit complexes containing this exercise.

What are the benefits of performing hanging leg raises?

By performing hanging leg raises, the athlete works the abdominal muscles with an emphasis on their lower part - a segment whose development is often lacking even in experienced athletes. Add to the hanging leg raises one exercise each for the upper abs and the obliques, and you've got yourself an excellent full-fledged workout.

By focusing on your lower abdominal muscles every workout, you can kill several birds with one stone by making your core stronger and improving your six-pack definition. Everything is clear with the “cubes” - here we only care about the visual component, but strong press- that's a completely different story. Fine developed muscles abdomen help us perform exercises such as deadlift and squats with a barbell, due to improved coordination and more complete control over the position of the pelvis and lower back; improve our performance in exercises where we use our explosive force(sprinting, jumping on a box, squats on a bench, etc.); and also significantly increase the overall strength potential of the body - it becomes much easier for us to adapt to the huge volume of training load.

Types and techniques of exercises

Raising straight legs while hanging on the bar

The most common and, perhaps, the most effective variation of this exercise. The technique is as follows:

Hanging leg raises bent at the knees

This option is more suitable for beginner athletes who are not yet comfortable raising straight legs while hanging.

Its fundamental difference is that by working at the same amplitude with a shorter lever, we perform less force and can perform more repetitions. At the same time, it is important not to lose the neuromuscular connection; many beginners try to touch their knees almost to the chin, and this is fundamentally wrong. The movement must be done to the level at which the load on our muscles will be maximum; going higher does not make sense.

Alternate hanging leg raises

An interesting option for those who want to add something new to their training process. It differs significantly from previous types of leg lifts in that in it we combine static and dynamic loads: lifting one leg up to a right angle, part of our press performs dynamic work, while the other part of the press performs static work, being responsible for the stable position of the body , otherwise the athlete will turn slightly to the side.

In this position, it is important to monitor the position of the lower back; you do not need to bring the sacral area forward too much, since the spine will “twist” a little when lifting one leg.

Raising toes to the bar

This exercise differs from ordinary leg raises in that here we work in the longest amplitude and load the entire array of abdominal muscles.

When trying to touch the horizontal bar with your toes, try to minimize inertia and do not raise your pelvis too high - this way you will create an unwanted load on the lumbar region and you will include the extensors of the spine and buttocks in your work. Our task is to work as isolated as possible abdominal Press, keeping the body motionless.

“Angle” (static holding of a right angle)

It's no secret that the combination of static and dynamic load is the key to constant progress. By doing this, you force your abdominal muscles to work in a completely different mode, contracting them in an isometric manner.

Our task here is to raise straight legs to the level of parallel with the floor and stay in this position for as long as possible. for a long time, keeping your legs motionless. At the same time, it is important not to forget about breathing, it should be smooth, without delay.

Many athletes who have well-developed quadriceps often complain that, along with the abs, part of the work is done by the front surface of the thigh. To “turn off” the quadriceps from work, you need to bend your knees slightly (about 10-15 degrees). The biomechanics of the movement may change slightly, so try raising your legs a little higher to feel the peak contraction of the abdominal muscles.

Crossfit complexes

The table below shows several functional complexes containing this exercise. Be careful: the load is clearly not designed for beginners; be prepared for the fact that the next day the strength in the abdominal muscles will be such that it will hurt you even to laugh.

Exercises on the horizontal bar will allow you to gain steel press. It is on the horizontal bar that you can optimally pump up the oblique abdominal muscles, and in addition, the spinal column is aligned. With regular training up to 3 times a week, the result will appear in the form of an elastic stomach, toned sides, and even posture. This is already a reason to include exercises for pumping up the press on the horizontal bar in your training program.

What muscles work

Besides are included in the work: deltoid, pectoral, brachioradial, latissimus muscles.
Will load: biceps, triceps, shoulder girdle.

Historically, men work on the horizontal bar, although for girls, practicing on the horizontal bar is no less effective. Classes will help not only to get closer to the treasured six-pack, but also to destroy gender stereotypes in sports.

In order for your training to be productive, it is useful to learn a few rules:

Before performing exercises on the bar for the press, we warm up the muscles and ligaments. We bend over, swing our legs, squat, rotate our heads and hands.
To avoid injury, it is important to grip the horizontal bar correctly. We grab the bar with an overhand grip, placing our hands shoulder-width apart. We fix the position thumbs below.
We follow the rhythm of breathing: as we exhale, we raise our legs, and lower them synchronously with the inhalation.
Avoid sudden movements and body swaying.

For beginners It's better to start with . We place a support under the crossbar so that the chin is above the stick. We climb on top, bend our knees and elbows, and lower ourselves. We try to stay suspended for 30 seconds. On a high horizontal bar, you can work with a partner who will hold your hips, helping with the rise. If after 2 weeks of training he still can’t do a pull-up, buy one.

It is important to strengthen your grip strength. We place our hands in a comfortable position, hang for 15 seconds (4 sets). We are constantly increasing our time. After the muscles have adapted, you can attach a weight to the belt. We select the number of approaches based on personal feelings. The values given below are indicative. For the first time, girls need 3-5 pull-ups, men are better off starting with 12 reps. Between sets we pause for 2-3 minutes.

Top 6 exercises on the abdominal bar

1. "Frog"

Classical technique exercises for the lower abs on the horizontal bar.

It will get rid of folds on the stomach and tighten the buttocks.
Stimulating blood flow in the pelvis promotes erection.

Technique:

Hanging on the horizontal bar, bent legs pull to the stomach;
after a 3 second pause, slowly raise it to the chest.

Making it more difficult: after the next delay, we move our knees towards our chin and try to stay longer.

Men commit 15 times in 4 approaches.
Girls 2 times less.

With each workout, increase the number of pull-ups by 1 rep.

2. Hanging Leg Raises for Abs

Exhausting practice for the lower abs.
Recommended for experienced athletes as an alternative to knee raises.

We cling to the crossbar. If your grip is weak, the straps will come in handy.
With a strong movement from a free hang, we pull straight legs horizontally upward to the optimal height. To increase tension, we lift together with the pelvis.
After a pause, return to the starting position.

If you get bored, pull your knees up until they touch elbow joints.

No body swaying! Movements are performed only by the abdominal muscles.

When the body relaxes, a burning sensation should be felt throughout the body. To “finish off” the abs, hold the “corner” until your palms begin to unclench.

Girls perform with bent knees. To comfortably go through the lifting phase, first slightly move the limbs back.

We remember that the abdominal muscles begin to work intensively after crossing the 45⁰ mark.

This technique on the abdominal bar is performed at the beginning of the program. — 15-20 repetitions in 3-4 sets.

3. U-turns

Standard hanging crunches pump up the oblique abdominal muscles.

We pull our knees to our chest like in a “frog”;
We turn the body to the left and right sides.

Practice is irrelevant for girls, because it smoothes out side curves and the waist becomes flat (30 x 3).

4. Pirouette

Advanced exercise for men to develop strength and abdominal muscles.

We cling to the crossbar with a medium straight grip;
raise the body until the chin crosses the bar;
throw our legs up;
We perform a lift with an inversion, hanging on outstretched arms.

5. Exercise “Windshield wipers”, “bicycle” or “tick-tock”

In the canopy position, we raise our legs at an angle of 45⁰ (to the pelvic line).
Alternately move the left and right to the sides without holding your breath.
Alternative– imitation of cycling. Don't forget to increase the amplitude of your swings.
We pull the body up, crossing the limbs (“scissors”) as we go.
Option for the prepared- We stretch our toes towards the bar.
We leave one brush on the bar, the other on the side stand. The lower the hand position, the more difficult the work. We are trying to raise our legs with a “corner”.

6. Upside down

To load upper press hanging upside down.

We press the bar with our knees.
We are trying to pull the body towards them.
At the point where the body bends, we pause for a second.
With your hands folded at the back of your head, you can make turns to the sides.

For athletes with muscles of steel There are special devices that allow you to hang upside down and lift your torso from the bottom position.

For greater effect, dress up. The main thing is not to overexert yourself, to maintain consistency in increasing the pace.

Conclusion

How quickly you can pump up your abs using just a horizontal bar at home depends on each individual; do hanging exercises regularly during training and the result will come in the form of strong abdominal muscles and a beautiful figure.