[Lying leglifts] Favorite warmup

There's actually a nickname for these like suicides or something like that, but i can't remember that so i just call them lying leglifts.

these will quickly show you how strong your lower abs are and your overall fitness level. -at least for me. i am long proportionally so these are pretty hard for me

I learned these in my muay thai class i used to go to. it was the last exercise we'd do in every class and the goal was 50 of them. yes, after jogging, bag training, shadow boxing, stretching, push ups, sparring, etc, we finished with these. i was able to get out around 20 of them, and that's what i do before every workout, now.

(maybe i can avoid being sick for the 4th time in 2 months so i can actually increase the reps sometime soon)

it's mainly so i engage my lower abs at least a little bit in every workout, but also so i warm up my abs for deadlift or squats if i'm doing them that day.

i drew this to show what's up:

http://i144.photobucket.com/albums/r168/randomcrap24/leglifts.jpg

breathe in when you raise them, exhale when you lower legs

in the class instead of a chair there was a person's ankles and you would lift your feet to their hands where they would throw your legs down, but as long as you do it right another person isn't necessary. sometimes i do it with dumbells and warm up my upper body at the same time for example

i also like supermans to complement this exercise with lower back strength

part of the reason i like this exercise the most is because it helps with sex. :shrug: :lol:

yup we do these in jj except a person stands over you and pushes your legs down. if you touch the floor you start over.

this was the main exercise that got my almost 6 pack from flat in 3 months
i do em with a person's ankles like u said tho

I do these with a guy throwing them down too, make sure they throw to the sides as well.

Add ankle weights FTW.

Add ankle weights FTW.

fucking thank you for this - awesome workout

:( I did two sets of 20 with my ab workout... and was dying.

yes it hurts

afterwards this was my theme song

EOkkYqF3YPQ

i think i shall incorprate this into my routine. one question tho, i do all of my excerises alone. when my feet get to the top, can i just pretend they were pushed and bring them down quickly?

like situps were cool in school but they always felt weird. its like they turn your head into a pendulum and shake up your spine too. i guess it's just easy to go too fast when you do situps

crunches seemed better but then they were also a lot harder because the movment is really small and subtle so the reps were really high even starting out

that's cool about throwing them to the sides, i didn't remember that or we didn't do them. now i don't have to do side crunches anymore that's wassup

i think i shall incorprate this into my routine. one question tho, i do all of my excerises alone. when my feet get to the top, can i just pretend they were pushed and bring them down quickly?

if you have a thrower and/or ankle weights then it's going to be better of course

but i mean gravity is pretty strong already, and your legs are your biggest muscles so it's going to be a lot of your body mass too

if you give it just a little accleration on the way down, just at the beginning...

then by the time you get to the stopping point above the floor you'll have enough force transfered to your abs to make it hurt.

i do them as a warmup so i let them drop starting out, then as the reps go on i do them faster

i mean they're pretty much a no brainer with a partner, but if you don't have one do what works best for you so you don't injure yourself. as long as it hurts the lower abs and not much else you're doing them right.

.

gotcha, well, stopping gravity will be a chore for me, i was born with huge fucking legs. nice!

not sure how that's a good warmup

I always row and do pushups for warmup

those are good warmups too

i mean that's not my entire warmup i do other stuff like stretching and dumbbells

i just found this is a good warmup for me because it's strenuous so it gets the heart & lungs going but it also doesn't tire my arms or legs out

just to be complete: when you get to the frame that says "Hold" just do it for like a fifth of a second. holding them longer does nothing, it's the part where your legs reach ~3-4 inches above the floor you really feel it.

Another very good ab exersise (though not for warmups) is ab rollouts.

The progression is like:
1) Static Plank
2) Rollouts using Swiss Ball (smaller the ball the harder it is)
3) Rollouts using ab roller
4) Rollouts using a barbell