Hanging knee raise is an exercise aimed at strengthening the lower abdomen muscles. This exercise
is similar to the Hanging leg raise. A horizontally placed bar is used. The person hangs from the
bar with the arms parallel to the body length. The legs are to be held straight. If the person is
tall, the hands can be separated a little bit more. Keeping the torso still, slowly pull your knees up
keeping your legs together. Pause for a second, and slowly lower your knees back to the
starting position. Double bars with elbow rest are also used to perform this exercise. The
elbow is rested on the bars and then the knee is raised as mentioned in horizontal bar
arrangement. The arm is not stressed much rather the abdomen alone is
The body should
hang from the bar freely, without resisting the force of gravity. The knees should be pulled up slowly,
without separating the legs. For greater effectiveness, raise your knees above the thighs-level position with
a momentary hold at the top.Exhale before lowering your legs to the
initial position under control. Pause momentarily and then repeat.The key to this exercise is doing it
slowly. Increasing the pace reduces the stress on the abs and makes the exercise ineffective. A normal
workout should consist of 2 or 3 sets with 6 to 12 repetitions each. Adequate intervals between sets are
Points to be
1.Control of pace is
the key to this exercise. To reap the maximum benefits out of this
exercise, slow it down as
much as you can.
2.The torso should
be kept absolutely still. The upper body muscles should not play any role in
3.The body should
hang freely without any resistance against the gravitational force.
4.The body should
not swing from side to side while raising the knees.
This exercise is
an excellent way of reducing the belly fat by strengthening the lower abdominal muscle groups. The abdominal
strengthening plays a role in spinal stability and the performance of various sports. The straight-leg
variant of this exercise involves both the lower and upper portions of the abdominals, which ensures maximum
muscle stress to produce the greatest tension and, as a result, the greatest amount of strength and
definition. The free hanging pose of the body strengthens the spinal cord, which ultimately leads to greater
back bone strength and increased stability.
This exercise is
difficult to execute but the advantage is that no complicated equipments are required. A horizontal bar is
very commonly available. The numerous variants of this exercise can be tried out to achieve maximum muscle
contraction and faster belly fat reduction.