How to Work Abs With the Weighted Vertical Leg-Hip Raise on Parallel Bars

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By eHow Contributing Writer

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To reach the next level of definition and strength in your abs, you may need to supplement your own body weight while doing ab exercises. You can do this by adding resistance with ankle weights or a medicine ball between the legs while performing leg hip raises on parallel bars, or a Roman chair designed for this type of exercise.

Difficulty: Moderate

Instructions

Things You'll Need:

Parallel bars
Medicine ball

Step 1

Position a medicine ball securely between your knees or strap on ankle weights to each leg. Start with your body straight up and down and one arm grasping each of the parallel bars with your entire body weight supported by your arms.
Step 2

Raise your legs and hips toward your chest and focus on contracting your abs during this motion. If you don't lift your hips, you are not fully targeting your lower abs with this exercise.
Step 3

Hold your legs up for one second while your legs are at the highest position possible. Remember to breathe while holding steady.
Step 4

Slowly lower your legs so that they are completely vertical again and so that you are not swinging back and forth. Repeat these ab exercises for a total of 10 reps.

Tips & Warnings

You can also perform these exercises on dip bars if you are comfortable not having a back rest.
Start practicing this exercise without extra weight to help develop muscle memory for the motion required.
To make this exercise more challenging, try keeping your legs completely straight with the added weight resistance.
Work up to this challenging exercise by using a machine specifically designed to strengthen your rectus abdominis. By gradually increasing the resistance on these machines over time, you can strengthen your core.

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