All about the Hanging Knee Raise
(Abs)
START POSITION: Jump up onto the Dip machine as shown above. Let your legs hang straight down and keep your feet together. Ensure your entire back is firmly pressed against the backrest and that your head is level and facing forward before beginning the exercise.
NOTES: Difficulty Rating: 55%
The Knee Raise is a fabulous exercise for beginners or those at a higher ability level. It is safe provided the correct form is used.
Breathe out as you raise your legs to the top crunch position. There’s no need to pause at the top, but keep the downward movement slow and smooth to avoid any swinging. Any swinging is bad form. Don’t move anything apart from the hips and knees.
Aim for 10-15 reps, but if you can only manage one or two, don’t worry – you will get better at it real fast – try to do a few at the end of your workouts – 3 or 4 times per week.
The Knee Raise is part of the MOJOH 100 FINISH sequence, which can be slotted in at the end of most types of training sessions. I like to do these in conjunction with the Bench Crunch and the Seated Cable Row.
Abdominal exercises should always be included at the end of any training session, never at the beginning. This is because abdominal exercises work muscles that are needed for breathing, and so once they are tired, everything else you do will be more difficult and less efficient. You can prove this point by running 3 miles, then doing a strenuous gym workout with a tough Abs section at the end, and finally running another 3 miles afterwards. Compare both runs. You will be drained and lethargic during the second run.
Read more about this phenomenon.
Relationship between abs exercises & other exercises.
The correct order for this perfect, quick, and effective Abs finish sequence is as follows: