exercise is basically a combination
of three exercises...all of which
are very effective at torching
your abs individually. When put
together, the abdominal tension
you can achieve is downright incredible.
perform this one, all you need
is a patch of floor-space and
an empty barbell.
down on the floor with the bar
just behind your head. Reach back
and grasp the bar with an overhand
grip, about shoulder-width apart.
raise your legs up until just
your upper back is in contact
with the floor. You should have
some bend in the waist here and
your elbows should be bent about
90 degrees. There is very little
abdominal tension at this point
in the exercise.
under COMPLETE CONTROL, begin
to lower your body, from the shoulders
down, towards the floor.
part is similar to the Dragon
Flag...it's obviously not a true
Dragon Flag because the body isn't
straight and there's movement.
if you have VERY strong abs, and
you can actually maintain a straight
body position on the way down,
go for it. Personally, I've got
some work to do in that department
before I can achieve that.
also want you to look at the barbell...it's
now coming up off the ground.
The weight of the empty bar is
not enough to fully counterbalance
the weight of your lower body
coming down, and it'll start coming
up. THIS is the pullover and it's
going to add even MORE tension
to the rectus abdominus (six pack
abs) as you bring your legs down.
lowering your legs until your
lower back is flat on the floor.
At this point, the bar should
be a few inches off the ground.
lowering your legs until your
feet are just a few inches off
the ground. HOLD this position
for a few seconds.
of the major benefits of holding
the bar off the ground behind
you is that it does have enough
weight to counterbalance your
legs at this point and take stress
off the lower back in the bottom
of the leg raise position.
for the hard part...(yeah, as
if the other stuff wasn't hard
enough). Bring your legs back
up until your lower back is flat
on the floor. The barbell should
still be held off the ground.
NOT ALLOW ANY MOMENTUM during
this entire raising phase. None.
the important part...
of focusing on raising the legs
at the hip (as in a normal leg
raise), I want you to focus on
raising the legs pivoting from
the BOTTOM OF THE RIB CAGE.
as though your hips are locked
into position and can't bend...and
the only place your body CAN bend
is in the upper ab area. From
here, the shoulders/upper back
will be the only part of you touching
the ground again.
yes, THIS is the most brutal part
of the entire exercise.
all the way back up to the start
position, with the legs pointed
up to the ceiling and the bar
resting on the ground. Take a
short breather...it's the only
break you're going to get.
you watch the video, you'll notice
that I'm making noise like Arnold
did in Total Recall when he pulled
the tracker out of his nose. When
you try this exercise, I think
you will, too.
remember these key points...
The barbell comes up off the ground
and is held isometrically during
the leg raise portion of the movement.
On the way back up, keep the hips
locked and pivot from the upper
abs, with just the upper back
on the ground.
this exercise a try next time
you hit your abs. The tension
you can develop is absolutely
incredible...it'll TORCH your
six-pack abs AND your lower abs
at the same time.
don't say I didn't warn you..