Hanging Leg Raise - Phase 4

Hanging Leg Raise - Phase 4 - Hypertrophy Phase 2 - Day 5: We'll finish off Hypertrophy Phase 2 with two ab exercises, one accentuating the lower abs and the other the upper abs and the entire midsection. The abs have already been hit indirectly during your big compound movements, especially the squats. Even the standing calf raises on the machine hit the core as long as you pull the navel in, which you must do during all compound movements. Exercise number 1 is the hanging leg raise which will accentuate the lower abs. Remember to stabilise yourself here, bringing in the shoulder stabilisers such as the rotator cuff, etc. Pull the navel in at the bottom of the movement to start contracting. While you'll hit the whole abdominal wall with this exercise, you'll really be accentuating the lower abs. The obliques and serratus will also be worked. For this exercise, 3 sets of 12-15 reps will do the job. - Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder