Core Beginner
Rank #49 of 100
Hanging Knee Raise
Hanging from a bar, draw the knees toward the chest — an approachable entry into hanging core work.
- Equipment
- Pull-up bar
- Focus
- Brace and control
Muscles worked
- Lower Abs
- Hip Flexors
- Grip
How to do it well
- 1 Curl the pelvis up rather than just lifting knees.
- 2 Avoid swinging; pause at the top.
- 3 Keep the shoulders slightly engaged.
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Beginner #48
Lying Leg Raise
Flat on your back, raise straight legs to vertical and lower with control — a staple for the lower abdominals.
Lower Abs Hip Flexors
Core
Beginner #47
Russian Twist
A seated rotation, feet hovering, that twists the torso side to side to train the obliques and anti-rotation control.
Obliques Abs
Core
Beginner #46
Bicycle Crunch
A rotational crunch alternating elbow to opposite knee, combining flexion with rotation to hit the obliques.
Abs Obliques Hip Flexors