How to Work Abs With the Cable Lying Leg-Hip Raise

Working out with cables is the perfect way to change up your exercise routine. One of the benefits of exercising with cables is that it allows you to maintain continuous tension throughout the entire range of movement. Cables offer you a variety of exercises that allow you to target specific muscles. Here's how to work your abdominal muscles doing a cable lying leg-hip raise.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Ankle straps for cable
• Weights
• Support to hold on to

1. Attach ankle straps connected to cable to both ankles.
2. Lie straight out on the floor, a mat or on a workout bench with your feet pointing towards the weight stack.
3. Raise your arms above your head and grab on to the bench or support. Make sure whatever you are using to hold on to is stationary and will not come loose. If you are lying on the floor, you can hold on to a partner's ankles for support if there isn't a beam or bench to use.
4. Use your abdominal muscles to bend your knees and pull them towards your head. Once your knees get over your hips, raise your buttocks off the floor or mat, while continuing to pull your knees towards your head. At the top of the movement, your lower back should be off the floor with your knees almost touching your head.
5. Control your body as you lower back down to the starting position, lowering your back, buttocks and then legs back down on to the floor. Extend your legs completely back out.
6. Repeat this exercise 8 to 10 times, working your way up to three sets of raises. Once you can easily do three sets, increase the amount of weights you are lifting.

Tips & Warnings

• Talk to your doctor before beginning any exercise program.
• Use your abdominal muscles to pull and curl your body over, not momentum. The slower you move, the better.