- Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Caution: Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso. As you get more advanced you can hold a dumbbell in between your feet. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.
Variations: This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.
I love these! I'm trying these asap! Thanks.
ReplyDelete@Shannon- Have a great time exercising :) Looking forward for best results.
ReplyDeleteat higher reps i begin to swing alot and this puts my form off. How do i prevent this? I do start of slow
ReplyDelete@sim-- you have to do it at least two to three times a week at a slow pace (start 5-10 reps for two sets then progress it to 10, 20, 30 and so on) and then rest your abdomen for a while -- if the form is good (you got firmed abs) do some maintenance of doing it at least once a week, or focus on some other areas of your musculature such as your thighs or back.
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