Here are 3 progressively more difficult lower abs exercises. With most effective one being hanging leg raises. Although this exercise gives fast results, it is also very intense, you shouldn’t start out with this. Instead, try the abs exercises detailed below in order. This will let you progress to the next one, then the next one. In this way you can always push your abs to the max without overdoing it.
Workout 1 – Leg Raises (Bent)
This is perfect for beginners. You should do 5 sets of these while on the ground. The important thing is to bend your legs at 90 degrees. This shortens your range of movement and makes it much more easy than if your legs were straight. Start with 5 sets and 10 reps each set. Do this twice per week and each time add one more rep to each set until you can do 20 reps. Keep the rest down to 30-60 seconds. If you rest longer it makes the exercise too easy.
Workout 2 – Leg Raises (Straight) With Planks
Do this workout after you are easily able to do 20 reps and 5 sets with bent legs. You should follow the same process. Start with 10 reps and work your way up to 20 reps. Follow this with 2 sets of planks. Simply maintain the plank in place for 2 minutes, rest for only 60 seconds, and repeat.
Workout 3 – Leg Raises (Hanging) With Planks
After mastering workout 2, start with this workout. You will use the same process in this workout. But this one is considerably harder so take your time and be patient. Work your way up to 20 reps from 10 reps (5 sets). This might take more than six months. Follow it up with 2 to 3 sets of planks, hold the plank for 2 minutes. You might consider doing these with bent legs for the first few months, before you try them with straight legs.
Never Underestimate the Power of Hanging Leg Raises
The hanging leg raise is the king of six pack exercises. They are almost guaranteed to give you a very detailed mid section. Nothing comes close to its effectiveness. In his book “Convict Conditioning”, Paul Wade says that 5 sets of 15-20 reps of hanging raises are all you need to do to build abs.