Revisiting the Eight Count Leg Raise

[Greg Newton]

I've been doing John's eight count leg raises for a couple of weeks now. I circuit Tee pushups, Atlas situps, eight count leg raises, and squat thrusts, 4X25, except for the Tees where I do 15-20. I like the results: an increase in coordination in the hips and thighs, the lower oblique lines are becoming prominent, and I've been able to do ten reps in the Atlas Chair dips. For awhile now I've been able to hold the legs in a straight out position, but was unable to dip. I tried them tonight and could do ten. Thanks John, it is a pleasure turning back the clock.

[Nathan]

Hey Greg,

It looks like you have a great routine going my friend! It is no wonder you are in such great shape. I also have to say I am a little jealous about your Atlas Chair dips. I have been wanting to be able to do the for quite a while and still can't do one. :rolleyes: If you don't mind me asking how did you work up to this? I am currently working on a L-sit/seat. Will this help me to get to where I can do the Atlas Chair Dips? Anyway sorry for getting off topic, Great Job on your accomplishment, and All the best my friend.


---Nathan

[budgiefan]

1. Lying on back, legs straight, ankles together, lift legs up so they are perpendicular to the floor (90% angle)
2. While legs are still straight up, spread them wide.
3. cross right leg over left.
4. spread again.
5. cross left over right.
6. spread again.
7. together again.
8. back down.

[Greg Newton]

Tom,

Budgie gave a pretty good explanation. John described it further in his post on Roman Chair situps. It strongly works the hips as well as the obliques and abdominals. It is a good exercise for coordination as well.

Nate,

The upper body strength is there for you to do them. The key is developing the abdominal strength and coordination. This kind of strength does not come from crunches, but from full range exercises like Atlas Situps, and the eight count leg raise. Practicing the L-sit is a good start. But, what did it for me is the combination of the two exercises mentioned above.

[budgiefan]

Greg: It is inspirational to me how you set out to master an exercise, and then methodically DO IT. In the short time I've been here you've posted about how you conquered the Atlas push up and the Atlas sit up, now the 8 count leg raise and you seem to be in the middle of conguering the power Ts.

You teach a good lesson about not trying to do everything at once.

[Nathan]

Alright Greg. I will have to practice those two exercises my friend. Thank you.

---Nathan

[tom]

A detail, please:

3. When you cross your right leg over the left, your body twists as your right foot goes down how far?

I woke up this morning, stayed lying in bed, and did them. It's a nice wake up.

Tom

[John Peterson]

Greg My Brother,

You are an inspiration and living proof of the effectiveness of our methods. Everything you have mentioned is right on the mark. I also believe that this exercise will do more to "carve' the abs than any other. And it's benefits in terms of athletic coordination are exceptional.

Budgiefan, great explanation. Thank You.

Tom, The body does not twist. You are on your back and crossing legs as far as is comfortable and putting a short (1-second or less) Iso-Flex into the movement. It's short and very intense. same goes for crossing left over right. this is a powerful ab sculpting exercise. It is very direct in working the abs, hips, and legs.

---John Peterson

[tom]

Ok, I was off on that one. So your legs are in a V . . . now as your right foot crosses over the left, does the left move back to the center? I was leaving it off to the side, stationary in space, which caused the body to twist.

Did someone say it was in one of the books?

Tom

[Greg Newton]

Tom,

That one is in the original Charles Atlas course and in Jim Forystek's Powerflex. John's version has a few more movements. Rather than one cross, and down, it is spread, again, cross the other leg, spread, and bring legs togther, then down.

Budgie,

Thanks for the compliment. I really enjoy this stuff and doing things I've never done, or haven't been able to do for many years.

[John Peterson]

Hey Guys,

What makes this variation so unbelievably effective is the intense Isometric/Dynamic contraction of the abdominals and their synergists as no other single exercise does. TRY IT. Lay on your back on a comfortable surface. Start legs tightly together six inches from the floor. 1) Raise to perpendicular(90 degrees) 2)Spread legs to a wide V. 3)Close and Cross Legs at center with right over left (Tense as they cross) 4)Open to wide V once again 5) Close and cross left over right(tense the muscles) 6)Open to wide V 7) close legs back to perpendicular position 8) lower to within 6" of floor and repeat. No need to ever do more than 100 reps in any combination of this exercise. If you doubt what I have stated about the intense as isometric contraction of the muscles then just put your hands on your abs and feel what is happening during each of the eights counts. This my friends is the meaning of "Dynamic Tension".


---John Peterson

[budgiefan]

Not to drag this topic into the gutter, but does anyone else find this exercise uncomfortable in a singularly male way? If you still don't get what I mean, I refer to this exercise as the nutcracker.

Any advice?

[John Peterson]

Hey Budgiefan,

In your case, I'd forget this particular exercise. We have a great many others that ultimately accomplish the same goal. Trust me on this, you won't disappoint yourself by not doing this.

----John Peterson

[tom]

3)Close and Cross Legs at center

Ok, now I got it. Thanks, John. I did them (correctly this time) this morning again as a wake up exercise. I like the V part for the flexibility potential. It's a good ab(ad?)(whatever)ducter light strengthener/flexibilitater.

Tom

[John Peterson]

You bet it is Tom. All that and more. I'm glad that you are using it. It yields incredible results in a short period of time.

---John Peterson