How to Work Abs With the Weighted Hanging Leg-Hip Raise

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By eHow Contributing Writer

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If you want to incorporate the high bar into your ab workout, try the weighted hanging leg-hip raise. This exercise targets the abdominal muscles, is very challenging and requires great strength. Try it with no weights when you start and then gradually increase the amount of weight you use to increase the intensity of your workout.

Difficulty: Challenging

Instructions

Things You'll Need:

High bar

Step 1

Select a dumbbell at the beginning of your ab workout. Start with a minimal amount of weight such as 5 or 10 lbs.
Step 2

Place the dumbbell between your ankles. Press your ankles firmly together to stabilize the dumbbell between your legs.
Step 3

Grab the high bar with both hands. Use a small jump to reach the bar. If you cannot reach the bar independently, get a workout partner to give you a boost and help you reach the bar. Get a firm grip on the bar before you begin the exercise. Your legs need to be fully extended.
Step 4

Lift your legs and bend at the hips. Simultaneously bend your knees toward your shoulders until your hips are completely flexed. This needs to be one, fluid motion. Return your legs to the extended, straight, position. Ensure that your hips are also fully extended.
Step 5

Repeat the exercise for your desired number of repetitions. Use slow controlled movements.