Pull-up bar exercises are a great way to tone your abs. Pull-ups not only improve core strength, but also improve athletic performance and weightlifting ability, and minimize the risk of lower back injuries.
Pull-up bar exercises create the six-pack abs of your dreams. It also enhances grip and balance ability. Pull-up bars are extremely versatile and can be used for many different exercises. I believe most people know about the standard pull-up and chin-up exercises.
Read on to learn more about pull-up bar exercises you can include in your routine.You can also check these Pull-up variation exercises for stronger traps.
best pull up bar exercises for abs
Check out the following pull-up bar exercises for abs that you can include in your routine:
1) Hanging knee raise
This is one of the more basic pull-up bar exercises for abs that is very effective for toning your lower abs. Raising your knees will also work your upper abdomen. You can step through the exercise by adding weights or doing variations.
Instructions:
- Start by grabbing the pull-up bar by your shoulders, keeping your arms straight and shoulders together, and letting your head hang between your arms.
- Keeping your feet together, lift your knees until your upper thighs are parallel to or even higher than the floor.
- Hold for a while at the top and gradually lower
- Be careful not to swing your leg back as you descend.
2) Hanging Leg Raise
The second workout on our list of pull-up bar exercises is the Hanging Leg Raise, which is similar to the Hanging Knee Raise. This exercise works your abs in a better way.
Instructions:
- Start by grabbing the pull-up bar by your shoulders, keeping your arms straight and shoulders together, and letting your head hang between your arms.
- Bring your feet together and raise your legs high in front of you.
- Knees should be kept as straight as possible.
- This becomes more difficult the higher you lift your leg.
- Hold lightly on the top of your head, then slowly lower your legs.
- Be careful not to swing your leg back as you descend.
3) Pull-up bar diagonal twist
This is one of the best pull-up bar exercises that works both your abs and obliques. Perfect for those who want to get rid of love handles. For an extra challenge, keep your legs straight in front of you without bending your knees.
Instructions:
- As you hang from the bar, keep your hands slightly wider than shoulder-width apart and your legs straight down.
- Bend your knees and press them in front of your chest. Twist them to the right, then to the left.
- Repeat the same movement as many times as possible by lowering your back, bending your knees again, and raising your chest.
- Twist each side as many times as needed without lowering your leg to make it harder.
4) Hanging Knee Tuck (Isometric Hold)
This is one of the best pull-up bar exercises to improve your ab and hip flexor health. I’m going to stretch it out.
A medicine ball or dumbbell can be placed between your legs to raise your knees. This is a great way to overload your exercises.
Instructions:
- Start by grabbing the pull-up bar by your shoulders, keeping your arms straight and shoulders together, and letting your head hang between your arms.
- Keeping your feet together, lift your knees until your upper thighs are parallel to or even higher than the floor.
- Hold your knees there for a predetermined amount of time, just like in a core plank.
- After completing this simple exercise, put your foot down and you’re done.
5) Hang windshield wipers
This is probably one of the most difficult pull-up bar exercises, as it strengthens your entire core, including your obliques and abs.
Instructions:
- Hang from the pull-up bar with your palms facing out and your hands shoulder-width apart.
- Point your feet down and straighten your legs.
- Lift until your legs are parallel to the ceiling.
- Rotate as many times as possible while keeping your leg straight.
- To make it easier, bend your knees slightly, then twist left and right.
- As a result, you can try it out and see if it works.
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Doing pull-up bar exercises will greatly improve your abs and obliques game. These exercises are perfect if you want to build six pack abs.Click here for more training The best ab exercises to tone your core muscles.
