There are many exercises to strengthen the abdominal muscles, and you have probably already used most of them in your exercise program. Sit-ups, planks, mountain climbers, bicycle crunches, etc. are all the most well-known exercises to strengthen the abdomen and central muscles, which you need to be on the ground to perform.
But for abdominal muscles, it is not always necessary to Put in this position. In fact, there are other exercises that engage the core and abdominal muscles from a different angle and therefore can have a greater effect on their strength and power.
One of these exercises is raising the knees in the position It hangs, which is also known as the pilot's belly. For this exercise, you need to hang from a Barfix bar and engage your abdominal muscles while standing in an upright position. We will also take a look at its types and finally conclude why you should use this exercise to strengthen your muscles. So stay with us.
What is the exercise of lifting the knees in a hanging position?
Hanging knees is an advanced exercise that stresses and strengthens the core, that is, the core muscles, especially the abdominal and pelvic muscles. In this exercise, your stomach tries to keep the body steady and stable, and the buttock muscles help to raise and lower the knees.
You can do this exercise by hanging from devices such as the barfix bar. You can also do it by using abdominal machines and leaning your upper body on the machine.
What are the benefits of hanging knees up?
Hanging knees up one It is one of the best exercises to increase the strength of central muscles. strengthening these muscles also allows you to have more appropriate physical activity and perform better when doing daily tasks or other sports and exercises.
Having strong core muscles improves balance, reduces the risk of injury and supports It helps the spine and leads to perform sports exercises correctly and get more benefit from your sport. In general, the core muscles contribute to the stability and mobility of the spine. They are the main "center" and "core" of all the movements your body makes throughout the day.
You can build stronger muscles by doing the right exercises for these muscles or even involving them while doing other exercises. Build and increase body strength and endurance. You will also prevent problems such as muscle imbalance, decrease in sports performance, and messing up body coordination. raising the knees in a hanging position by strengthening the core of the body can provide you with these unique benefits.
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Hanging Knee Raises vs. Other Ab Exercises
While most good ab exercises are done lying down on the floor, you should try hanging knee raises in an upright position. perform it. This work requires more balance and endurance of the upper body and is therefore more challenging.
Performing abdominal exercises in a lying position leads to the involvement of the thighs, and this also reduces the pressure of the exercise. In other words, in these exercises, the thighs bear part of the pressure and make the work of the abdominal muscles easier. From that point of view, in the hanging position, there is no more involvement of the thighs and the main focus will be on the central muscles. For this reason, you can have a more effective workout and focus completely on the stomach.
Of course, remember that this exercise, compared to other abdominal exercises, requires sports equipment, including Barfix and the pilot abdominal machine. So, be sure to keep this point in mind and if you don't have access to these devices, go to gyms.
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How should you do this exercise?
To do this exercise first Hang from a barfix or use and lean on a pilot abs machine. Extend your legs fully and let your hands support your body weight. In this position, you must remain still and motionless.
Now exhale and bend your knees, then pull them towards your chest and be careful to keep your head up and look forward. The closer the knees are to the chest, the more the core muscles are engaged and strengthened. Try to bring the knees as far as possible to the chest or at least parallel to the floor.
When you lift the knees, breathe in and slowly lower the knees and Extend your legs until you are in the starting position. Try to perform this cycle for 6 to 12 times while maintaining proper body form. In the future, as you adapt to this exercise, you can increase the number of repetitions. Be careful not to lose the proper form of the body while performing the exercise and do not sacrifice the correct body position for the number of repetitions. The first priority is to perform the exercise correctly.
In the end, remember to keep the central muscles tight and engaged during the exercise and try to move your navel towards the spine. This will help to strengthen the muscles more and make you get the best results in the fastest possible time. 22147-4.jpg" alt="BingMag.com raising the knees in a hanging position; A miracle for strengthening abdominal muscles" loading="lazy">
This exercise has various types that reduce or increase the pressure on the body. For example, hanging from the Barfix bar is more difficult than using the ab machine. Because your upper body rests on the device and your forearms are placed on the handle. For this reason, the exercise becomes easier.
In addition, you can make the following changes in the exercise to make the exercise more difficult or easier.
1. raising one knee
Instead of moving both knees at the same time, you can raise only one knee to put less pressure on the body. After performing the exercise, you should go to your other knee.
2. Keeping the knees up
For this exercise, perform the same steps as we said, but in each repetition when you raise the knees, pause a little and keep them still for a few seconds.
3. Bringing the knees to the chest
For this exercise, you must perform the same steps, but bring the knees completely to the chest. This puts much more pressure on the stomach and hips.
4. raising the legs
Instead of bending the knees, you should raise and lower your legs while keeping them straight.
5. Dumbbell Knee Raise
You can use a dumbbell and hold it between your legs and move the knees. By doing this, you increase the training pressure. Of course, this exercise is not suitable for beginners and it is better to use only your body weight at first.
Keep these tips in mind
Since this exercise is relatively challenging, it may not be suitable for all athletes. For example, if you suffer from chronic back pain or a certain injury, it is better not to do this exercise or at least be aware of safety tips; Because the movement of the knees and the involvement of the abdomen and hips can put a lot of pressure and stress on the back.
In addition, if you are pregnant, have recently given birth, or are recovering from abdominal surgery and abdominal separation disease, You should avoid doing this exercise. abdominal separation or rectus abdominis bifurcation refers to a condition in which the rectus abdominis muscle is split in the middle and splits into left and right parts.
In the end, the best thing to do is to consult a doctor. Consult and see if this exercise is suitable for you. By doing this, you can prevent possible injuries and exercise without problems.
Get help from other exercises too
Perhaps hanging knees or pilot's stomach is a great exercise. But you should not limit the strengthening of central muscles to doing this exercise only. By diversifying your program, in addition to keeping your exercise sessions interesting, you can have a more effective workout and strengthen muscles in various aspects. Doing the following exercises next to the pilot's stomach can be very useful and efficient.
1. Lateral Rotational Plank
First sit on the floor and on your side. Stretch the legs; You can put one foot on top of the other or in front of it. Place the hand that is on the floor under you and bend its elbow. This elbow should be exactly under the shoulder. Now extend the other hand upwards. Then, while tightening your abs, raise your hips until your entire body is in a straight line. Keep your hips up and tighten your abs.
Now you need to roll forward. While turning, try to bend the hand you are holding up and bring it under your body. Stay in this position for a few seconds, then return to the starting position. Repeat this for 30 seconds and then do it for the other side of the body. Perform a total of 3 sets of 30 seconds for each side of the body.
2. Bird Dog
To perform this exercise, first use a soft mat so as not to put pressure on your knees. Lie on the mat on all fours so that your body takes the shape of a table. Make sure your back is straight and your neck and spine are aligned.
While looking at the floor, raise and stretch your right arm and left leg at the same time. Keep your core muscles tight. Hold this position for 3-5 seconds, return to the starting position, and then cycle Repeat for 1 minute and then go to the other hand and foot.
3. Toe touch
To perform this exercise, lie on the floor and on your back. Extend your legs completely and place your arms above your head and straighten them. Now raise both your legs and keep them in the air, bend your knees slightly and try to stay still in this position. While tightening your abdominal muscles, raise your arms, straighten them, and touch your toes. Return to the starting position and do this for 15 repetitions.
4. Mountaineer's move
The mountaineer's move is low-intensity and a good cardio exercise to strengthen the core muscles. To perform this movement, first put your hands and feet on the ground and spread them shoulder-width apart and get into a plank position. Now bring one knee towards the chest and engage the abdominal muscles. Then, without pausing, move the legs and bring the other leg towards the chest. Remember to keep your shoulders and arms still and motionless while performing this movement.
You can also do this exercise crosswise. This movement is just like the previous movement, with the only difference that you have to move the right knee to the left elbow, and the left knee to the right elbow, and perform the movement in a cross and alternating manner.
Hanging knee raises or pilot crunches are an advanced abdominal strengthening exercise that can fully focus on these muscles and increase their strength and power. By adding this exercise to your exercise program, you can get results quickly and, in addition to strengthening the abdominal muscles, you can melt the fat. Compared to other abdominal exercises, this exercise is more effective and increases stability and strength of the upper body.
The key is to do the exercise correctly and get help from other exercises to have a more efficient exercise. Try to maintain proper form while performing the exercise to minimize the chance of injury. Also, before starting this exercise, it is better to consult a specialist doctor and sports coach to see if this exercise is suitable for your physical condition. If you don't have a problem with this exercise, add it to your schedule and do it regularly. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.