Hanging knee raises are a staple body weight exercise that can be done at home, at the gym and even outside (put those monkey bars to better use!).
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BENEFITS
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- Tones abs (especially lower abs)
- Strengthens core (abs and lower back area)
HOW TO DO
Place arms in abs straps (or on arms rests, depending on type of equipment) at shoulders width. Contract your abs. This is the starting position. While contracting abs, take 1 second to raise knees toward chest. Pause for 1 second. Take 3 seconds to lower knees to starting position. That is one rep.
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For beginners, try 1 to 2 sets of 6 to 8 reps. If you’re more intermediate, try 2 to 3 sets of 10 to 15 reps. For an advanced level, 3 to 4 sets of 15-20 reps should really challenge you.
Proper form is key for performing this exercise safely. Keep the spine straight and do not swing your legs or body. Use slow and controlled movements throughout.
For optimal fitness results, balance exercise with healthy nutrition and high quality sleep.
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Visit the BlackDoctor.org Fitness center for more articles.
Sloan Luckie, a Certified Personal Trainer and Certified Public Accountant, is the author of the optimal health workbook, Body Under Construction. Body Under Construction shows how to use nutrition, exercise and sleep to attain and maintain optimal health.
Sloan’s unique philosophy on building and maintaining optimal health has garnered significant media attention. He has appeared on NBC’s “The Talk” with Marion Brooks, NY1 News with Cheryl Wills, WVON Radio with Kendall Moore, WYCA Radio with TL Richardson and graced the pages of Syd Jerome magazine. He’s conducted wellness demonstrations for women’s heart disease, men’s prostate and childhood obesity awareness seminars. Sloan has also conducted nutrition and fitness demonstrations for corporations and not-for-profit organizations throughout the United States.
Sloan Luckie is also the founder of Body Under Construction, LLC.
