Exercise 3 – Use a Chin Up Bar to Perform Hanging Leg Raises, Then Perform Planks
You want to ensure that you can perform exercise #2 well prior to moving on to this exercise. You should continue the routine for progression as outlined with the first two exercises. You want to gradually increase your workout to five sets comprised of 20 reps each. You might need 6 or more months to get here. After the hanging raises, perform 2 or 3 sets of planks, which you should hold for 2 minutes. You might need to perform the planks on bent legs at first to get used to them, prior to performing them on straight legs.
Hanging Leg Raises Are the Most Effective Abs Exercise Available
These exercises are unquestionably the best abs exercise you can do. These are going to target your lower abs, but they are also going to define your entire torso. No other exercise will get better results than hanging leg raises. In Paul Wade’s book, “Convict Conditioning”, it is stated that 5 sets comprised of 15 to 20 reps of hanging leg raises are what will lead to strong, well-defined ab muscles. Personally, I also use planks to get even better results than the leg raises alone.