Amanda Biskのインスタグラム(amandabisk) - 7月10日 21時35分

HANGING ABS + OBLIQUES 👊🏼 I l LOVE doing hanging abs because it not only feels so nice lengthening your spine BUT it really gives you a whole other level to your ab training! 😉
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LVL 1 - 2 Rounds 10reps each (avoid exercise 2 + 4 if too difficult)
LVL 2 - 3 Rounds 10reps each
LVL 3 - 4 Rounds 16reps each

▪️1. SINGLE LEG TUCK
Notice how I brace my core into a dish shape first, and then maintain this dish throughout the exercise.

▪️2. HANGING TUCK
Again, maintain the ‘dish’ shape to protect the lower back + maximise ab contraction (rather than over compensating with hip flexors).

▪️3. LYING SINGLE LEG KICK OUT TO REV CURL
Make sure your lower back is pressed firmly down into the ground.

▪️4. LYING KICK OUT TO REVERSE CURL
Again, press your lower back down into your mat.

▪️5. OBLIQUE KNEE LIFT
Twist first, then lift (aiming to get you heels as high as you can)...this will maximise oblique activation.

▪️6. REV CURL TWIST
Really aim to twist the lower body to feel the obliques.
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These exercises are also really great for building you grip strength! 💪🏼 Enjoy! #hangingabs #abworkout
ab♥️x
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Wearing: @fpmovement
Equipment: @australian_barbell_company
Music: RITMO - Black Eyed Peas, J Balvin

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