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JoeTraining Series: Hanging leg raises

By RealJock Staff

RealJock proudly presents this four-month series of weekly training clinics with Steve Lischin of Joe Training. Joe Training represents some of New York City’s most sought-after and respected personal trainers, including Lischin, a former competitive bodybuilder whose celebrity and professional athlete clientele come to him to build the strong, healthy, and beautiful bodies they need for their careers. Each week, Lischin gives us detailed description of one of the seminal exercises from his workout plans. You can browse through these exercises to learn proper form and technique, then incorporate them into your own workout routine. Be sure to keep your eye out for interesting variations on exercises you haven’t seen before, and learn about the pitfalls you need to avoid to prevent painful injury.

So your upper abs are nice, but you just can’t get that bottom portion tight.

"Most people when they focus on abs, focus on the upper portion of the abs," NYC superstar trainer Steve Lischin said. "The crunch works the upper abs. For the lower abs, I like to do hanging leg raises."

Lischin likes to do things the hardest, most efficient way. "I like to use the bar instead of the roman chair because you have to lower your legs slower than you raise them to prevent swinging," he said. "This emphasizes the eccentric (lengthening muscle fibers under load) movement. This is the most effective abdominal exercise."

Upper and lower abdominals

"While you’re hanging from a bar from your hands (or using strips to support your elbows)," Lischin said. ""Bring your knees up to your chest and lower them. Squeeze your abs at the top of the exercise and the bottom of the exercise."

During this exercise, "your low back becomes a fulcrum. If you have a bad back, don’t do them."

Representing New York City's most highly sought personal trainers, Joe Training provides individualized training, yoga, and nutrition counseling to people who want to maximize their physical and mental well-being. Whether its clients want to boost their current training or yoga practice, get in shape for a special occasion, gear up for a sports event, or start a new fitness program, Joe Training identifies the most suitable coaching expert to get them there. Learn more about Joe Training’s individualized counseling services at

Steve Lischin has over 20 years experience as a private personal fitness instructor and nutrition counselor. A former bodybuilding champion with a masters degree in nutrition and certification from the National Academy of Sports Medicine, Lischin’s clientele includes professional athletes and teams, as well as actors and celebrities gearing up for major motion pictures and events. In addition to providing expert personal training services to his clients, Lischin has created and managed several in-house personal training departments in major health clubs in New York and New Jersey, including World Gyms of NYC. He can be reached on the web through