Things You'll Need:
- Pull up bar
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Step 1
Find a pull up bar in the gym or at an outdoor park. One that you can easily reach would be ideal, but if you find that you cannot easily reach for it you may need something to stand on such as a wooden box or other such things to elevate you. Make sure that the bar is not too slippery for you to grip as you will be hanging for a bit while you complete this exercise.
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Step 2
Grasp the bar with both hands and hang your legs down. If your feet can still touch the ground or the floor you may need to find another bar with enough room for you to hang. Once you have found a bar at the right height and are in the hanging position remain there as this will be your starting position.
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Step 3
Slowly raise your legs in front of you keeping them as straight as possible. This may be difficult at first so you may need to start off with just a few to begin with. You will also be raising just your legs so your back needs to stay straight and taught, staying as perpendicular to the floor as possible. Once you have raised your legs in front of you try to get them to the point where they are parallel to the floor. You should start to feel a contraction or a tightness in your abs.
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Step 4
Slowly lower your legs again to the starting point where your legs are hanging straight down and perpendicular to the floor. Again, try not to rock your body as this will cause the effectiveness of the exercise to dramatically decrease.
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Step 5
Raise your legs and repeat for repetitions. This is a very difficult exercise to do if you have never down them before and even more difficult if you have not trained your abs in a while. Practice and repetition will be key in getting better at it as well as getting your abs stronger.
