Pike - Hanging
Recommendations: 1-3 Sets, 10-15 Reps
Beginner Abdominals Strength Body Only Pull Gym
Purpose: This exercise works the abdominals.
Benefits: This exercise is a great way to fine tune your abdominals. A hanging ab exercise like this one also removes an lower back stress.
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 thighs are parallel to the floor. Continue the movement, straightening your knees and raising your legs until your shins almost touch the bar. Your hips should come forward as you raise your legs. Exhale during this movement. Pause briefly. Lower your legs to the starting position. Inhale during this movement. Do not allow yourself to start swinging. 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 your thighs are parallel to the floor. Continue the movement until your shins touch the bar. Pause briefly.
Raise your knees until your thighs are parallel to the floor. Continue the movement, straightening your knees and raising your legs until your shins almost touch the bar. Your hips should come forward as you raise your legs. 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.