Fitness Training Portland Oregon

Exercise and fitness for personal training

Portland Personal Trainer | Hanging Abs | Core Exercise

If you are into really working those abdominals, oblique and core muscles, then the hanging abdominal crunch and isometric hold are something that you will want to incorporate into your fitness routine. The first thing you will want to make sure is that you already have a strong core, strong lower back muscles and do not have back pain. This is an advanced move, so you will want to stay away from this exercise if you are prone to lower back injuries or irritations. 

When doing the hanging crunch, the best way to do is from a pull up bar and with your hands. You want to develop the grip strength too, so when individuals use those cheating harnesses, they are also weakening areas of the body too.

Quick Routine:

  1. Hanging Crunch: Making sure the legs go up and down for a minimum of 20 to 30 reps in a smooth fashion. You want the eccentric and concentric contractions of the hip flexors to be smooth, not jerky.
  2. Isometric Hanging Crunch: At the end of the 20 to 30 repetitions, you will want to hold that crunch for at least 10 seconds, to get as much from those muscle fibers as possible.

If you need additional assistance, I would suggest asking a fitness professional that is nearby in the gym you are at or hire a Portland personal trainer in your area to really show you how to do these. 

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