12/3/2023 0 Comments Hanging crunches![]() Well, this is indeed true, but the ACE research has shown that captain’s chair raises are very effective at strengthening the abs. Hip flexors are fairly strong muscles, and they can take away much of the load from your abs. Some people may argue that the fact that hip flexors work in leg raises is actually bad for the effectiveness of the exercise. However, if you have really weak hip flexors, then perhaps hanging leg raises could help you with the initial strengthening of this muscle. Now, raises certainly aren’t the best exercise for hip flexors – if you want to specifically strengthen your hip flexors, then you should do other exercises like lunges or mountain climbers. ![]() When choosing exercises, follow your preference – if you don’t like some exercise, then you, fortunately, have other options to choose from.Īside from your abdominal muscles, hanging leg raises can also develop your hip flexors. Peter Francis recommends picking several high-performance exercises and using them to train the abs. Hanging knee raises are a little easier to do, so they are great for beginners. If you cannot keep your legs straight, then you may do knee raises instead. It’s also generally thought that hanging leg raises work the lower abs, but this aspect wasn’t covered in this study.įor maximum effect, try to keep your legs straight. The top 5 movements for oblique training are:Īnd among the least effective exercises for obliques are the Ab Rocker, exercise tubing pull, the traditional crunch, and the Ab Roller. In this category, the captain’s chair was the most effective. The ACE also evaluated the effectiveness of the same 13 ab movements in strengthening the obliques. Well, as long as you do them correctly.Īnother important thing to note is that although exercises (like crunches on an exercise ball) load the abdominal muscles relatively weakly, they don’t load the thighs and thus allow for a more focused ab workout. A hanging leg raise is done while hanging (duh) from a pull-up bar, while captain’s chair straight leg raises are done in a captain’s chair.Īlthough there probably are some differences in how the upper body is loaded in the two exercises, it’s safe to say that the two leg raise variations are identical in terms of their ab impact. The main difference between the two movements is the equipment. Now, the study didn’t evaluate the effectiveness of specifically hanging leg raises, but it assessed another very similar exercise – Captain’s chair leg raises. To measure muscle activity, researchers used electromyography.Īmong the most effective exercises for rectus abdominis (the long and flat muscle covering the front of the abdomen) were (in descending order of effectiveness):Īmong the least effective exercises were the Ab Rocker, exercise tubing pull, and the traditional crunch. Back in 2001, the American Council of Exercise (ACE) conducted a study to evaluate the effectiveness of 13 ab exercises. ![]()
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