The difference between mediocre abs and awesome abs lies in the the lower abs workout that is utilized. Everyone is looking for 6 pack abs as part of a healthy and trim physique. But 8 pack abs are what set you apart from the rest of the pack. Here is how you can get those 8 pack abs.
Leg raises are an important part of developing amazing abs.
Nothing else will help you create those great abs like leg raises will. Crunches simply don’t cut it. Many people forget about including these exercises, but they really a necessary part of any ab workout. Leg raises are simply a part of any high quality, high results lower abs workout. They will give you the fantastic contractions that you need to get that highly defined abdomen.
Ever stopped to look at what goes on in a prison yard?
While I have never visited a prison yard myself, I have found that convicts typically have the best physiques. Author Paul Wade wrote the book “Convict Conditioning” and in it he explains that men who are in prison and do not have easy access to weight equipment use hanging leg raises as their primary ab exercise. When men are hanging with their leg straight and are able to do 4 to 5 sets of 15-20 hanging leg raises, they will usually have amazing abs as their reward.
Mastering hanging leg raises are a vital part of your ab workout.
Not only are these ideal for a lower abs workout, but they will also help you strengthen the entire abdominal area. Hanging from the bar will help you create the detail in your muscles that you need. However, you should begin slowly and then work your way up to hanging leg raises. Be sure to master one exercise before you begin moving on to the next one. It only requires 4 to 5 sets done 2 times a week to help you turn your abs into lean, attractive muscles.
1) Lying Leg Raises 5 x 20: Laying on a padded mat, lift your legs so your feet are aligned over your hips. Slowly and intentionally lower your legs until the fit are almost touching the ground. Raise the legs slowly back up and continue to repeat. Continue on this until you can do 4 sets of 20 reps each. If you find that you are unable to do this at first, you can start out by altering the exercise slightly. Keep your legs bent at a 90 degree angle to begin with and then move up to doing them with straight legs. By the time you are on the 4th and 5th sets, your abs will be screaming and you will really feel the burn.
2) Hanging Knee Ups 4 x 20: Holding an overhead bar with your hands, slowly raise your knees until you achieve an 90 degree angle with your upper legs. Lower the knees back down. Your hip flexors are where you will really feel this exercise. And your grip might be weak. Wrist wraps can be tempting but they should not be used if you want this exercise to help you strengthen your forearms.
3) Hanging Leg Raises 4 x 20: Holding an overhead bar with your hands and keeping your legs straight or the knees only slightly bent, raise your legs into a 90 degree angle with your body. You can stretch your hamstrings out if they feel tight before you begin the exercise. The main thing with these exercises is to always maintain a slow, controlled movement. The fact is that less than 1% of people who are going to the gym actually have abs that are strong enough for these exercises. Mastering the first exercise of lifting your legs when they are bent to almost 90 degrees can help you with the other exercises. As you hold your legs straighter, this will become more difficult.
Following these tips will help you become the master of leg raises for having 8 pack abs.
Of course, your body fat levels will have to be low enough for your abs to be visible. A good diet can help you lower your body fat so you can reveal a hard and attractive stomach. This exercise is the fastest way to achieve the 8 pack abs you desire. There is no need to research any other exercises. Simply adding 4-5 sets of hanging leg raises will ensure you are following a great lower abs workout.