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influence of the hip flexors. As long as we are on the subject, we might as well discuss these muscles. First, they
include the Rectus Femoris, which is the largest muscle in the Quadriceps group (front of the thigh); the Iliopsoas-
this is actually two small muscles, according to some anatomy books, but regardless, they act as one, which run
from the lower spine and hip areas to the upper part of the Femur (the Lesser Trochanter, if you must know); the
Tensor Fascia Latae, which runs down the outside of the leg between the Iliac Crest (hip bone) and the lower part
of the Femur; the Sartorius (the longest muscle in the body), which runs from the outer part of the hip girdle,
diagonally across the thigh, down along the outside of the knee, and then curves under and attaches beneath the
knee; and finally, the Pectineus, which is another short little guy running between the Pubis and the Lesser
Trochanter. Okay, that's them, and now you know more than you ever wanted to know about the hip flexors. Note
that these attachment points are very general, and that is good enough until we get very intimately involved in
skeletal anatomy. Bet you can't wait. Now, let's talk about what they, hip flexors, that is, do. As you may have
guessed, they flex the hips. As in walking or running, or millions of other activities - well, one or two, anyway. The
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point of even mentioning the hip flexors is that they always get worked a little during ab exercises, and some
people get intense about isolating the abs. But there is really no need to worry. These muscles need work, and
they are only really intensely worked during leg lifts, sit-ups, and a few other exercises, and they get identified for
those of you who might worry about isolating abs.
Front Crunch with legs on a bench - This is just another positional variation aimed at minimizing the hip flexors.
One lies in a supine position on the floor or a mat, perpendicular to a bench, with thighs vertical, and lower legs
supported by the bench.
1-2-3 Crunches - This variant requires three distinct upward movements. Raise your shoulders, and hold; raise
again and hold; raise a third time, and really squeeze those abs. Now return to the starting position. The
movement between "stops" is not significant, but the exertion at each stop is.
LOWER ABDOMINAL ALTERNATIVE EXERCISES
Hanging Knee Raises
For this exercise you must have something to hang by (NO, not your neck) - like a chinning bar. With your hands
gripping the bar at about shoulder width, raise your knees until your thighs are parallel to the floor. You are now at
the starting position. Raise your knees toward your chest, and feel your hip girdle start to curl up. Now your abs
are working. Don t keep your back straight, otherwise you re not using your abs. Raise your knees as high as you
can. Slowly return your thighs to the parallel position. That's one. Do as many as you can - well, not more than 50.
Do 3, 5, 20, whatever you can do. The number of reps is less important than the "squeeze." A training partner (TP)
can be a big help with this exercise, because there is an irresistible tendency for your body to start swinging. If
he/she just holds a hand on your lower back, it will hold you still. (You can use a Smith machine, and set the bar at
the level of my hips, and that will do the same thing. I don t believe in using wrist straps; if your grip is weak, work
on it.
Hanging Leg Raises
Like a hanging leg raise, but keep your legs straight, rather than the bent knee variation.
You can also do these twos exercise with a diagonal lift, so that you are stressing your obliques.
Leg Lift/ Knee-In combination
This exercise can be done easiest on a bench where you can hold on to its edges. Start from a sitting (lean back a
little so you won't fall off the bench) position on a bench with your hips at one end, legs extended out into empty
space, and your feet below the surface of the bench. Now raise your legs until your feet are above the surface of
the bench, and then pull your knees toward your chest. From this position. extend your feet straight out, and then
lower them to the starting position. You have now done one rep. This exercise can be done without the leg lift. It
would now be a simple knee-in (I guess that's pretty obvious, isn't it?).
Leg throws
Start this exercise from a supine position on the floor. First get a training partner. You are the "throwee," and
he/she is the "thrower." Raise your legs until your feet are above your head, and hold on to your TP's ankles. [ Pobierz całość w formacie PDF ]

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