Pull Up Bar Ab Workout

Hi #squad!

I noticed that the pull up bar workout I posted a while back has gotten tons of pins on Pinterest, so I thought I would put together another pull up bar workout that’s all ABS.

There are five exercises, with difficulty increasing on each exercise. I would do 10 repetitions on each of these over 2 sets.  Check out the video at the end to see these exercises!

1 – Bent Knees to Chest

Start by hanging with shoulders engaged and body in a straight line, except legs are bent. Raise bent legs up and curl the lower spine to get knees all the way to the chest. Control the descent by engaging abs all the way down to the straight position and repeat 10 times.

2 – Half L Leg Raise

Start by hanging with shoulders engaged and body in a full straight line. Raise straight legs to be parallel with the ground and pause, then control the descent down to straight and repeat 10 times.

3 – Half Windshield Wiper

Hanging with shoulders engaged, raise straght legs so feet are as close to the bar as possible in a tight fold. Alternate lowering one leg from vertical to parallel with the ground, without dropping the hips at all. Raise leg back to vertical so both legs meet at the top, then lower the opposite leg parallel with the ground. Repeat 10 times ( 5 times each side).

4 – Full L Leg Raise

Start by hanging with shoulders engaged and body in a full straight line. Raise straight legs all the way to the bar so feet are as close to the bar as possible in a tight fold and pause.  Control the descent down to straight and repeat 10 times.

5 – Full Windshield Wiper

Hanging with shoulders engaged, raise straight legs so feet are as close to the bar as possible in a tight fold. Alternate lowering both leg from vertical to parallel with the ground, without dropping the hips at all. Raise both legs back to vertical, then lower both legs to the opposite side parallel with the ground. Repeat 10 times ( 5 times each side).

 

Hope you give these moves a try and let me know what you think in the comments!

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Part of the link up Wild Workout Wednesday!
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I share fitness inspiration for the daring and every day ways to get better on my blog, AcroCafe by Eliannah. I’m passionate about alternative fitness and doing what makes you feel alive.

Life is better upside down!

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