However, it will be more challenging to keep your knees tucked the entire time. You can also vary this move up by bringing your knees up center then twisting right, center, left, center then lowering back down. Lower back down and repeat on the right side. Raise them back up center, then drop/twist your knees to the left. With your knees up by your chest, twist them to the right. For this move, while hanging, tuck the knees up toward the chest. Hanging Knee Tuck to Twist – Another great obliques exercise. Kick the legs out then bring them back in before lowering back down.ĥ. Don’t kick out quickly or go straight down from the legs out position. Lift your legs out in front of you then bend your knees again before returning to the starting position. When your quads are parallel to the ground, straighten your knees.
Then tuck both knees up to about hip height. Hang from the bar with both palms facing away. Hanging Knee Tuck to Kick Out – If you want to work toward an L-sit or the double leg raises, this move is a great place to start. Next time you pull up, bring your knees up and across the other way!Ĥ. Pull up as you bring your knees up and around then lower down. This move is also a great one to add a pull up into. If you are using a doorway pull up bar, you will be limited in how big your circle can be. Bring your knees as high up and across as you can, making as big a circle as possible. Once you lower down on the left, bring them back up to the left and across the front then down to the right. With your legs together, bring your knees up to the right then across the front and down to the left. Hang from a pull up bar with your palms facing away. Hanging Knee Circles – This is a great hanging core move to work the obliques. The more you pull up and then tuck, instead of tucking as you pull up, the harder the move will be!ģ. After you tuck, straighten your legs and return to the bottom of the pull up. If you want to add in the pull up, you will pull up to the top with your chin above the bar then tuck your knees in toward your elbows. Beginners may not be able to raise their knees all the way up to their elbows and that is ok to start. You should really feel your lats engage as you bring your knees up toward your elbows. Then pull down on the bar and draw your shoulder blades down and back as you tuck your knees up toward your elbows. To do the Hanging Knees To Elbows, hang from the bar with your palms facing away. Hanging Knees To Elbows – This move can be done simply hanging from a bar or with an added pull up if you want to work on your back and pull ups while torturing your abs. This move works those deep intrinsic core stabilizers best if you hold at the top instead of rushing through the move.Ģ. Hold for 3-5 seconds then lower down and repeat. You aren’t trying to bring your knees up to your elbows, you are just focusing on tucking your hips forward to engage the abs. Then tuck your knees up and forward, drawing your belly button in toward the spine and rounding your low back. Hang from the bar and bend your knees, bringing your feet back behind you. Hanging Pelvic Tilt – If you do the pelvic tilt for activation, this is a great way to add some variety to the move! Grab a pull up bar with your palms facing away from you. Most of these moves are more advanced and will require you to engage your lats (which is great if you are working on pull ups!) Beginners will want to start with moves one, two or even six before mixing it up!ġ. Then you need to try these 10 Hanging Core Exercises!
Want to blast those lower abs and work your back and lower body at the same time? Crunches, planks and sit ups are usually our go to core exercises.Īnd all of them are core moves done on the ground.īUT some of the best core moves can actually be done hanging from a pull up bar.
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