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Knee Lift (Hanging)

Target Muscles: Rectus abdominis (especially the lower part), Hip flexors Starting Position: 1. Hang from a high bar with your hands shoulder-width apart. (You may  use wrist or elbow straps for support.) 2. Your arms should be fully extended and your lower back slightly  arched. The Movement: 1. Take your legs slightly behind your body. 2. Keeping your legs almost straight, exhale and raise them upwards as  high as pos­sible. Ideally they should come just above the level of  your hips. Focus on curling your hips towards your rib cage. 3. Hold for a count of two; then slowly return your legs to the starting  position. Tips: • Do not swing your knees up or use the momentum of your legs - use  the strength of your abdominals to move your hips and legs. • For maximal results, raise your legs to approximately 30-45° to the  horizontal. The abs shorten only when your legs go past parallel-  below this point, they hold a static contraction as the hip flexors raise  the legs. • To make the exercise easier, bend your knees to reduce the  resistance
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