Recommendations: 1-3 Sets, 10-15 Reps
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.