Knee
Raises & Abdominal Exercise
Knee Raises
An Exercise So Rigorous, It'll
Bring You To Your Knees.
This five-minute routine will have
your insides roaring all right, but not exactly with
high-pitched laughter.
Are you ready for a knee-slapping
good time?
No, knee raises are not all that funny, but they certainly
are helpful if you're looking to ignite the fire inside
your soon-to-be-smoldering midsection.
To perform this abdominal exercise, you'll need an overhead
bar and perhaps a set of wrist straps, although the
latter is not quite a necessity. However, a gung-ho
attitude is imperative because knee raises are among
the most rigorous of all abdominal exercises.
- Take a sturdy grip on the overhead bar, either with
or without the use of wrist straps. Your arms should
be shoulder-width apart or perhaps a little bit wider.
- As you hang from the bar, your feet are hopefully
not touching the floor. With your arms fully extended
and your torso hanging freely from the bar, bend your
legs at the knee. Then, proceed in raising your knees
as high as you can, toward your chest, squeezing the
abdominal muscles at the point of contraction.
- When your knees are raised, hold for a second or
two, before lowering your legs toward the floor. Repeat
the motion for as many repetitions as possible until
you can no longer raise your knees above your waistline.
Try three intense sets for a great burn.
- And when performing knee raises, be sure not to
swing your legs. Rather, allow your abs to do the
work as you slowly, effectively cruise through the
range of motion. Keep the rest of your body still,
no jerking, no squirming motions. When you've reached
the point of your set where the smooth range of motion
is no longer manageable, it is time to rest in favor
of your next set.
The more advanced you become in the exercise, the
closer you will close in on the straight-legged version
of the knee raises, a considerably more difficult exercise
where you keep your legs fully extended (instead of
bent at the knees) as you raise them toward the ceiling.
Also, there a ways to add resistance to the repetition,
wearing heavy shoes or ankle weights that will make
the raising motion far more grueling.
While the abdominals, mainly the rectus abdominis, are
primarily worked in the exercise, knee raises will also
target the rectus femoris in your quadraceps.
However, variations of the knee raises, exercises where
you twist your waist to the side, will work those hard-to-develop
obliques.
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