hanging weighted leg raises

[tommymac]

is this the best lower ab exercise ? , is it safe ...i always think im gonna pull a hernia

but it always feels like a good workout

whats some other good ones?

 

[Anthrax Invasion]

There are no "lower abdominals". Here's a thread with tons of abdominal training information. Read through it all:

http://www.elitefitness.com/forum/showthread.php?t=386150

 

[silver_shadow]

my fave ab exercise: on the decline bench holding a plate/DB on my chest. u could increase the angle by propping the foot end of the bench. this is REALLY effective.

 

[Anthrax Invasion]

my fave ab exercise: on the decline bench holding a plate/DB on my chest. u could increase the angle by propping the foot end of the bench. this is REALLY effective.

One has to be careful when doing flexion exercises, especially weighted. The lumbar spine is exposed to high levels of stress, and one mishap and you're going to screw yourself. The abs don't need to be trained dynamically. Isometric abdominal work (i.e., bridges/jack knives/planks and side bridges) is probably the best.

Doing crunches with weight on a swiss ball is acceptable, but you should only come up to a point where you have a neutral spine. Try to avoid rounding forward.

For those that will say dynamic ab work is needed in case your form slips with squats or deadlifts, I say this: train with exercises that better help you recover from such a position. Why do you think WSB utilizes good morning sso much? Fail on your squat by slipping forward a bit, and the practice of GMs will certainly reduce your risk of injury to the lumbar spine.

 

[silver_shadow]

yep, it is risky. that is true. u have to be careful doing this.