The abdominals and hip flexors are two muscle groups that are often trained together using a combination of waist flexion and hip flexion movements. The movements can be performed using just your body weight in the comfort of your own home. An abdominal and hip flexor workout should consist of two to three exercises. Each of the exercises should consist of three sets of 15 to 25 reps. You should train the abdominals and hip flexors no more than two times a week to allow for proper recovery of the muscles. Avoid the common mistake of training these muscles everyday as it can lead to overtraining.
Seated Reverse Crunch
To execute the seated reverse crunch, first sit on the bench and extend your legs in front of you. Lift your legs off the floor until they are about parallel to the ground. Grab the sides of the bench for support. Bend your knees and bring your legs towards you until your thighs are close to your torso. Extend your knees and bring your legs forward to the initial position.
Lying Reverse Crunch
To perform the lying reverse crunch, begin by laying your back down on the floor. Extend your legs and lift your legs slightly off the floor. Position your arms on the floor by your sides. Bend your knees and move your legs towards your torso until your thighs are near your chest. Extend your knees and move your legs forward to the start.
Lying Leg-Hip Raise
To execute the lying leg-hip raise, first lay your back down on the ground and extend your legs. Put your arms on the ground by your sides. Flex your hips to raise your legs until they are about parallel to the ground and simultaneously flex your waist. Extend your hips to lower your legs down to the initial position.
Hanging Leg-Hip Raise
To perform the hanging leg-hip raise, begin by holding an overhead bar using an overhand grip that is slightly wider than shoulder-width distance apart. Hang from the bar with your arms and legs straight. If you have difficulty hanging from the bar due to an insufficient amount of grip strength, then you can use ab straps instead. Bend your knees and move them up towards your chest while simultaneously flexing at the waist. Extend your knees and move them downward to the start while simultaneously extending at the waist.
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