Muscle & Fitness UK – July 2019

JULY 2019/MUSCLE & FITNESS 1 3

EXERCISE #7 – HANGING KNEE LIFTS (SIDE-TO-SIDE ROTATIONS)

We finish off this workout with some deep conditioning for the

abdominals – paying particular attention to the stubborn lower

region.

Take a wide, overhand grip on a chin-up bar (ideally one that

allows your legs to hang vertically down without touching the

floor). Keeping your arms straight, fully exhale as you contract

the abdominals and raise your knees up so that your upper

legs are parallel to the floor, and your hips should be slightly

tilted forwards. This is the starting position. Holding this

position, rotate your lower legs towards the left as far as you

can, keeping a slow and controlled manner. Pause momentarily

(to eliminate any momentum), before returning to the start

position as you take a breath in through the nose. Then repeat

on the right side.

Perform as many of these as you can before your grip

starts to fail or your abdominal muscles reach failure.

I typically aim for a total of 30 repetitions (15 each side),

and a total of 3 sets, allowing no longer than 30 seconds

rest between sets. (You’re able to push the abdominals

much harder, for longer, than other larger muscle groups,

so get used to this if your serious about developing strong

and conditioned abs).

THE COMEBACK KID