Beginner (lying leg lifts, 2 options)


Option 1
Lay on your back, place your palms down on the floor next to your body, keep your legs together and stretch your toes out, pointing them down towards the floor.
Lift your legs a few cm above the ground as the starting position. Lift your legs together to form a 90-degree angle between your legs and torso. Once you reach 90 degrees, immediately lower your legs to the starting position, wait 2-3 seconds and lift them again. Inhale when lifting your legs up and exhale on the way down. Your back and hips must remain on the floor as you raise your legs and your legs should be kept straight with your toes pushing downward towards the floor.

Option 2 “frog” leg lifts
Use the same approach as above, but the starting position had the legs together and stretched out at a 90-degree angle from the torso. Inhale when lowering your legs up and exhale on the way up. Follow the training rules as provided for option 1


Intermediate (TRX training)

Set up the TRX to a height of 20 to 25 cm above the ground. Place the sides of your feet into the TRX and support your weight on your hands as the starting the position. Begin by bringing your legs towards your hands. Try and hold your maximum position for 2 to 3 seconds and then release back into the starting position. Ensure your back remains straight in the starting position, not bent, and be sure to keep your hips from rolling forwards and towards the floor.

This is an excellent exercise for your complete abdominal muscles, shoulders, and erector spinal muscles, and for strengthening your wrists.


Advanced (horizontal bar exercise)

Hang from the horizontal bar with your legs downward as the starting position. Raise your legs until your toes touch the bar. Your legs should be raised and lowered in a controlled manner without moving your torso. Never swing your legs or use downward momentum when performing this exercise.


That’s the way I do it 🙂

I try and exercise my abdominals five times a week. I also do other stomach exercises, because I consider my abdominals to be the most essential of my core strength. I do a lot of breathing exercises for my stomach muscles, but at some point, I will write a separate chapter about them. I mix and match sets as follows:

• leg lifts, 2 sets of 15 repetitions, starting with a pause with my legs in front of me
• leg lifts, 2 sets of 15 repetitions, with a pause with my legs above the ground
• I then get on the bar and do 4 sets of 15 repetitions and
• finish on the TRX with 5 sets of 10 repetitions

I try and keep the break between sets short, from 30 to 60 seconds, and I prefer 30 second breaks as I am trying to keep up my endurance as well.


Do not forget to look at other parts of Shooter workout training!