A Typical Session
17 Min
Warm-up
2m
Main Set
12m
Finisher
3m
7 kcal
/ min (est.)
3 × 10
sets × reps
Why this exercise
Difficulty: Advanced
Strengthens lower abs and improves hip stability.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
90s
How to Perform
- 1.Hang from a pull-up bar with straight arms.
- 2.Raise your legs until they form a 90° angle.
- 3.Lower slowly without swinging.
Pro Tips
- •Engage core before lifting legs.
- •Avoid momentum.
- •Point toes for better control.
Equipment
Pull-Up Bar
Safety
Do not arch excessively or swing.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.