Enhancing the Benefits of Nauli with a Key Exercise for Abdominal Muscle Strength: Second Edition by Artem Orel - HTML preview

LEAD-UP EXERCISES

When learning to perform leg raises, you can use two effective methods to build strength and perfect your technique in order to be able to make your first clean repetition with straight legs touching the bar above your head in the hanging position.

Method 1: Using a Board Attached to Wall Bars

Attaching a board to wall bars is the most effective and recommended method for mastering your first leg raise. Begin by securing the board to a lower bar on the wall bars. As you progress and increase the number of repetitions in each set, gradually move the board higher until it reaches an angle of approximately 60 degrees relative to the ground.

This progressive approach allows you to develop strength, control, and endurance in your abs while maintaining proper form and technique from the very beginning. By starting with the board in a lower position and gradually increasing the angle, you can adapt to the increasing difficulty of the exercise. While the movement itself remains the same, the plane of motion steadily changes from the easiest horizontal position to the most challenging vertical one.

After mastering leg raises on the board, progress to a hanging position on the wall bars. In this position, aim to lift your legs at the highest possible angle, bringing your toes as close to the bar above your head as possible with each repetition.

Video of the lead-up exercise performed on a board:

https://www.youtube.com/watch?v=llxfGjxgHZU

Method 2: With Bent Legs in a Hanging Position

While hanging on wall bars, begin by raising your fully bent legs until your knees touch your shoulders. As you develop greater strength, progress to raising your partially bent legs until they touch the bar above your head, or at least reach an angle well beyond 90 degrees, with your toes as close to the bar as possible. Once you can perform a few repetitions of bent-leg raises, you will be ready to attempt lifting straight legs to the bar for the first time.

Regardless of the method you choose, you can expect to touch the bar above your head with your legs straight while hanging vertically within two months or less. The unique characteristic of leg raises is that even beginners with no prior training experience can start performing and progressing in this exercise right away despite its advanced nature. Unlike other advanced exercises, there is no need to progress through a series of easier exercises.