Knee Raise - Oblique Hanging Single
Recommendations: 1-3 Sets, 10-15 Reps
Beginner Obliques Abdominals Strength Chinning Bar Pull Gym
Purpose: This exercise works the obliques muscle group.
Benefits: This exercise is a great way to fine tune and strengthen your abdominals.
Use a horizontal bar of any sort from which to hang. A doorway chinning bar will work as will the chinning bars found at any gym. Grasp the bar with a grip slightly wider than shoulder-width. Keep your upper body as relaxed as possible. This is the starting position. Raise your knees until your knees almost touch your chest. Your hips should come forward as you raise your legs. As you raise your legs, twist your lower body to the right. Exhale during this movement. Pause briefly. Lower your legs to the starting position. Inhale during this movement. Do not allow yourself to start swinging. Keep your upper body as relaxed as possible. Repeat for the required number of repetitions. Raise your knees until your knees almost touch your chest. Your hips should come forward as you raise your legs. As you raise your legs, twist your lower body to the left. Exhale during this movement. Pause briefly. Lower your legs to the starting position. Inhale during this movement. Do not allow yourself to start swinging. Keep your upper body as relaxed as possible. Repeat for the required number of repetitions.
The abdominals consist of the abs and the obliques. The abs can be divided into upper abs and lower abs. The upper abs are involved in work done with the lower abs and with twisting movements (obliques).
Step 1
Grasp a chinning bar, hands slightly more than shoulder-width apart, upper body relaxed.
Use a horizontal bar of any sort from which to hang. A doorway chinning bar will work as will the chinning bars found at any gym. Grasp the bar with a grip slightly wider than shoulder-width. Keep your upper body as relaxed as possible. This is the starting position.
Step 2
Raise your knees until they almost touch your chest, twisting to the right as the legs rise. Pause briefly.
Raise your knees until your knees almost touch your chest. Your hips should come forward as you raise your legs. As you raise your legs, twist your lower body to the right. Exhale during this movement. Pause briefly.
Step 3
Lower your legs to the starting position. Do not allow yourself to start swinging.
Lower your legs to the starting position. Inhale during this movement. Do not allow yourself to start swinging. Relax your body and keep your hands more than shoulder-width apart. Repeat as required.
Step 4
Raise your knees until they almost touch your chest, twisting to the left as the legs rise. Pause briefly.
Raise your knees until your knees almost touch your chest. Your hips should come forward as you raise your legs. As you raise your legs, twist your lower body to the left. Exhale during this movement. Pause briefly.
Step 5
Lower your legs to the starting position. Do not allow yourself to start swinging.
Lower your legs to the starting position. Inhale during this movement. Do not allow yourself to start swinging. Relax your body and keep your hands more than shoulder-width apart. Repeat as required.