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Hanging Leg raises.

gettingb

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Hanging leg raises have helped me loads. It turns out my tense pelvic floor was compensating for my weak transverse abdominis. Get a bar, learn how to do the exercise properly, using only your core. I'm sure it can help you.
 
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Dr. Bateman

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This could be a very interesting tidbit of info for the dudes that are dealing with pelvic tightness/injury.

Awesome :)
 

emockra

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How do you know any of what you have stated there to be true?

Hanging leg raises recruit the rectus abdominus, obliques and hip flexors heavily alongside the transversus abdominus. They aren't selective for transversus, or really even biased towards it.
 

Pegasus

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It is common to recruit the pelvic floor during ab work . This can be both positive and negative since it strengthens the pelvic floor it can also increase tension so a word of caution.

The general concept is of interest . The pelvic floor is used in core stability if other muscles are weak it could lead to chronic overuse .
 

gettingb

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I disagree, leg raises are one of the only exercises to really work the transverse abdominis effectively, and they are great for your core as a whole.

How do you know it works? Give it a try. It's been amazing for me
 

gettingb

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Quick update: huge progress. These exercises have enabled me to reverse kegel in a way I have never been able to before. I'm not sure exactly why but my whole pelvic floor is much less tense.

I've found the most effective technique is to do the leg raise with bent knees, it targets the lower deep lying abdominal muscle this way. Without a doubt this is the most effective thing I've tried.

I'd say I'm not far from having a perfectly balanced pelvic floor, and my control is great now.

I highly recommend this exercise. I noticed progress after just a few sets. Also good are lying leg raises if you don't have a bar.
 

gettingb

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Also; my transverse abdominis was/is definitely weak. I know this because my stomach always hung down like it was distended, but I've never been fat. This has almost gone now as well.
 

reflexology

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Going to give this a try, have you been doing any glute work?
 

gettingb

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Yes I do weights 3x a week one leg day
 

Nocturnalfight

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Quick update: huge progress. These exercises have enabled me to reverse kegel in a way I have never been able to before. I'm not sure exactly why but my whole pelvic floor is much less tense.

I've found the most effective technique is to do the leg raise with bent knees, it targets the lower deep lying abdominal muscle this way. Without a doubt this is the most effective thing I've tried.

I'd say I'm not far from having a perfectly balanced pelvic floor, and my control is great now.

I highly recommend this exercise. I noticed progress after just a few sets. Also good are lying leg raises if you don't have a bar.
How many knee raises did you do each day and How many days a week ? Did you use Weights ?
 

tspot180

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Going to start this exercise as i am trying to progress on my reverse kegels
 

TANGO 5/10

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Totally agree with you OP ,

my reverse Kegels became so much easier & targeted with a stronger core. I don't personally do hanging leg raises but I do leg raises when I'm on the dip bar following with a set of dips.

I'll also do weighted leg raises when I'm on the decline bench gripping a dumbell of 10-15lbs with my feet. These core exercises make Kegels & Reverse Kegels so much easier.
 

Nocturnalfight

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Totally agree with you OP ,

my reverse Kegels became so much easier & targeted with a stronger core. I don't personally do hanging leg raises but I do leg raises when I'm on the dip bar following with a set of dips.

I'll also do weighted leg raises when I'm on the decline bench gripping a dumbell of 10-15lbs with my feet. These core exercises make Kegels & Reverse Kegels so much easier.
How many sets of How many reps ? Do you think weihted haging knee raises on the dip Machine would have the same results ?
 

TANGO 5/10

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How many sets of How many reps ? Do you think weihted haging knee raises on the dip Machine would have the same results ?
That's up to you ,
Just watch some good YouTube videos of core exercises & come up with your recipe. Nobody's business but your own.

Hanging leg raises & Dip leg raises takes some serious upper body strength . You don't just go to the gym & start off trying that if you haven't trained for it. Those core exercises take practice unless you're already pretty strong in your upper body & core area.
 

Nocturnalfight

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That's up to you ,
Just watch some good YouTube videos of core exercises & come up with your recipe. Nobody's business but your own.

Hanging leg raises & Dip leg raises takes some serious upper body strength . You don't just go to the gym & start off trying that if you haven't trained for it. Those core exercises take practice unless you're already pretty strong in your upper body & core area.
I already am, i can put 4KG on each leg, thats why im asking precisely what you do. How many sets of how many reps ?
 

ZeNigmar

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Hanging leg raises have helped me loads. It turns out my tense pelvic floor was compensating for my weak transverse abdominis. Get a bar, learn how to do the exercise properly, using only your core. I'm sure it can help you.

Did it help you to sit? to walk? to bench? to have sex? to edge? to kegel?

Sorry but you should specify that for it to have a good argument. Thanks for the info though.
 

ThrowAway99

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Did it help you to sit? to walk? to bench? to have sex? to edge? to kegel?

Sorry but you should specify that for it to have a good argument. Thanks for the info though.

We're in a forum for Premature Ejaculation. That context fills in his missing space in the argument.


That said, it makes sense that hanging leg raises would help immensely. I think that the increased range of motion from these exercises will lengthen the abs and decompress the lower spine. Re: Nocturnalfight, the rep and set scheme isn't that important so much as the range of motion - ensure that you're going all the way down past parallel with your feet to the floor, then curling up your knees as if you're mooning someone in front of you. Ex:
https://www.youtube.com/watch?v=2oxruLoiGhI @ 1:55

Rep scheme should be approx 75% of your max x 3 sets.
 

sexmaster

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I have been doing hanging leg raises almost every day, didn't notice any improvement.
 

sexmaster

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Usually 3 rounds of 10. I'm pretty sure I have it, I'm doing yoga for it and have lots of IKs.