This particular exercise isn’t for beginners, but if you are a beginner and want to give it a go, by all means, DO IT! I was actually quite surprised I could manage this ab workout considering I was introduced to it while doing a program I found online. I now implement them quite often for this program I am doing and probably will continue to in the future because I feel as though it is a great workout. This exercise will require equipment or if you rather, use the local playground or a tree in the neighborhood you can hang on to. The goal of this exercise is to keep yourself from swinging, you want a neutral position and to be controlled throughout the workout — not ballistic. Like many other exercises, if you want to take it up a notch, you can add weights.
How to perform the movement:
- (Using a pull up bar) – Hang with your knees together and body straight.
- Flex the hips and knees, draw the knees up. Pulling the knees up to one side going above 90 degrees at the hip (avoid swinging)
- Return to starting position and repeat on the opposite side.
- Lower abs