A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
8 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Intermediate
Targets the lower abs effectively for a toned and flat stomach.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
60s
How to Perform
- 1.Hang from a pull-up bar with arms fully extended.
- 2.Keep your legs together and raise your knees toward your chest.
- 3.Pause at the top and squeeze your abs.
- 4.Lower slowly without swinging.
Pro Tips
- •Avoid swinging — use controlled movements.
- •Focus on curling your pelvis upward.
- •Progress to straight leg raises for more challenge.
Equipment
Pull-up Bar
Safety
Skip if you have shoulder or grip issues.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.