How to Get Abs in Four Moves

Use a chin-up bar and you can get ripped shoulders, a strong back, and hero-sized arms. A chin-up bar can be your best asset in achieving those washboard abs. Follow these techniques and you'll get knock-out abs with four moves.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Chin-up bar
• Hand towel
• Light barbell

1. Grasp the bar with an overhand grip, placing your hands wider than shoulder length, but so that you are comfortable.
2. Bend your knees while raising your hips up toward your chest. While doing this, bend at the small of your back so that it moves underneath you as your legs and hips are being raised.
3. Pause for one or two seconds, at the top of your curl, then lower your legs back down and repeat.
4. Wrap the bar in a towel and grab it with an overhand grip again. Hang for as long as you can, stopping only when your arms completely give out. Rest for 60 seconds then repeat at least twice.
5. Take a light barbell, holding it with an overhand grip. Your grip should be about twice your shoulder's width.
6. Raise the bar overhead, keeping your arms straight and step backwards with one leg and lower body until your opposite knee is at a 90-degree angle.
7. Push yourself into the starting position and repeat with the other leg.
8. Hang from the chin-up bar, as if you are going to perform the hanging leg raise. Bring both of your legs up, but don't bend your knees. Done properly, your toes should touch the bar you are hanging from. Do two to three sets of four.