Hanging Pike Bent Leg Raise

If you want a true test of current ab strength give the hanging pike bent leg raise a go. This hardcore exercise will, if done correctly, let you know just how tough those abdominals are and how far you have to go. Although you’re hanging, this is a core-only exercise, which means no swinging and no using your arms to help. Do it right and you’ll have positively show-offable abs in just a few months!

How to do (Video)...

Step By Step

Step 1: Reach up and grab hold of a chin-up bar with your hands in an overhand grip and slightly wider than shoulder-width apart. Your legs should be hanging straight down. Step 2: Once in the starting position, use your abdominal muscles to hinge at your hips and curl your straight legs up over your head towards the chin-up bar. Step 3: Slowly fight gravity and lower your legs back down to a hanging position. Repeat the move until you fatigue your muscles.

For a more challenging workout, bring your legs up as high as you can and try to touch the bar with your feet. Don’t lift as high for a less challenging workout.

Benefits

Strengthens your abdominals, specifically your lower rectus abdominis muscle along with your hip flexors. Great move for gymnasts and those who sit behind a desk all day!