How to perform Hanging leg raises

Most of the people in the gyms, perform this exercise wrong by using an arched back. Don't do this like them, hanging leg raises is a very hard exercise, and if you are beginner or very fat, you will probably straggle little bit. By following this instructions, will doing them correctly will make them much harder, but also more effective. Hang from a pull-up bar with a shoulder width grip. With knees just slightly bent (almost straight), raise your legs up until they almost touch the pull-up bar, while actually curling your pelvis up as well. Your back should round as you curl your pelvis up. Make sure to not perform this exercise with an arched back. The most important point to actually do this exercise correctly, and where most people go wrong with this exercise, is the curling-up action of the pelvis. Without curling the pelvis up while performing this exercise, it uses very little abdominal activity, while focusing almost exclusively on the hip flexors. Done correctly, it will properly strengthen both the abs and hip flexors. If you have shoulder problems or have a weak grip and cannot properly grip the bar for the duration of the exercise, you can use the hanging elbow straps.

However, be extra cautious to properly curl your pelvis up during the hanging exercises if using the elbow straps since they tend to promote an arched back. Also, if you wish to greatly increase your grip strength, thereby improving most of your upper body pulling exercises, perform the hanging leg raises without the elbow straps by using the standard hanging grip.

Hanging leg raises is exercise for exercisers who  already have experience, so have a bit more stronger muscles and have a  have a good sense of movement.
This is a great workout for the lower abdominal muscles. Excerpts from "dead" hanging on the shaft, so that the legs are kept straight into the port lifted upward, until they come to a vertical position with the floor. After a short stay in the top position, legs slowly return to starting position. The exercises work in three sets of 20 - 25 repetitions.

Typically if you straggle to  perform hanging leg raises at the beginning, fold them in knees and so exercise while the lower part of the abdomen grows stronger, this exercise is also called hanging knee rises. When performing exercises do not rock the body, and it is recommended to use the wrist strap, because the hands, which hold the shaft tire before the abdominal muscles and exercise can not be carried out until the end. Inhale when lifting and breathe out when lowering the leg. See also Kettlebell exercises