The hanging knee raise is going to kick things off and is a great move for the beginner trainee.
You’ll want to start this exercise with the pelvis and then continue on bringing the knees to the chest.
By thinking of starting with the pelvis, you’ll get a strong ab contraction rather than just attempting to use momentum and even some of your upper body to lift your lower half up.
execution
- 1Hang on a pull-up bar with your hands at shoulder width
- 2Lift the heels off the ground with legs straight, driving tension to the abs
- 3Lift the legs up straight as if you are touching the ceiling with your toes (If you are a beginner do the same but with your knees)
- 4Contract the abs hard up top and go back down slowly, maintaining tension on the abs
You want as controlled of a movement on the descend as possible.
This will be hard, but that’s what gets those abs in great shape.
