Make working out fun listen to your favorite music that gets you pumped. Mine is Hard rock. Enjoy xoxo
Knee Raises
Knee
raises, or reverse crunches, are basic pull-up bar abdominal exercises.
After grasping the bar with an overhand, shoulder-width grip, let your
legs hang straight down. Keeping your upper body still, lift your legs,
bend your knees and parallel your thighs to the floor. After squeezing
your abs and holding for a full second, slowly lower your legs back down
and repeat. For a variation, keep your legs straight. To increase the
challenge, wear ankle weights
Leg-Hip Raises
The
leg-hip raise is a progression to the knee raise. While hanging from
the bar, lift your legs, bend your knees and then tuck your hips under
your body. As you do this, lift your knees toward your chin and squeeze
your abs forcefully. Slowly lower your legs all the way down to a
straight position and repeat. In similar fashion to the knee raise, keep
your legs straight to increase the intensity and wear ankle weights to
increase the resistance.
Scissor Kicks
Scissor
kicks work your abs in an alternating motion. After grasping the bar,
raise your right leg in front of your body until it parallels the floor.
As you lower it, raise your left leg the same way. Lift each leg up and
down in a scissor motion. For an easier variation, bend your knees when
you raise your legs. To increase the challenge, keep your legs straight
and lift them higher than parallel to the floor. When doing this
exercise, it is going to be tempting to swing your body for momentum.
Make sure to keep your upper body as still as possible.
Oblique Raises
Hanging
oblique raises work your obliques by angling your lower body. Grasp the
bar and let your legs hang straight down in the normal starting
position. Keeping your upper body still, raise your knees up and toward
your left shoulder. After holding for a second, slowly lower your legs
back down and repeat on your right side. Alternate back and forth with
each repetition.
Windshield Wipers
The
windshield wiper is an intense ab exercise that works the obliques.
While hanging from the bar, raise your legs straight in the air and hold
your shins right in front of the bar. Keeping your upper body still,
lower your legs to your right side as far as possible, then lift them up
and move them to your left side. Alternate back and forth in a steady,
but controlled motion. Keep your arms and legs straight throughout.
