The Benefits Of Doing The Pull-Up Bar Ab Workouts
Do you want to boost your sports and Calisthenics performance? You can add these effective pull up bar ab workouts into your weekly fitness training. Training the abdominal muscles using the pull-up bar is not easy. However, the benefits of doing it are essentially incredible. Pull-up bars are not just useful for upper body workouts. It also increases your core strength and reduces the risk of low back injuries. At the same time, it improves your balance and grip strength.
Furthermore, training your abs with the pull-up bar works on various muscles simultaneously, such as your back, forearms, hips, and practically your abs. Furthermore, training your abs with the pull-up bar works on various muscles simultaneously, such as your back, forearms, hips, and practically your abs. Indeed, strengthening your lower abs is one of the most challenging things. Yet you can train your abs effectively until they start to cramp up and you can feel the muscles burning.
10 Best Pull Up Bar Ab Workouts You Can Try!
1. Pull-up Bar Flutter Kicks
It stiffens your abs, enhances upper body strength, and improves hip mobility. The flutter kick is also a core strengthening exercise that you can perform on a pull-up bar.
- Hang on the pull-up bar with your hands wider than shoulder-width apart.
- Lift your legs until aligned with your hips.
- Brace your abdominal muscle then move one leg slightly up and down simultaneously.
- You can do it as fast as you can in a certain duration.
2. Hanging Crunches
This exercise recruits your 6-pack muscles and the deepest abs muscles for stability and strength.
- When doing these pull-up bar abs exercises, perform one rep of the toes-to-bar exercise.
- Swing your legs up over the bar resting underneath your knees. In this position, you are using your legs to stay in place.
- Let go and slowly lower yourself so you are hanging upside down.
- Inhale and brace your core.
- Exhale, engage your abs, and curl your torso up until you reach your knees
- Hold this position for a second, then lower back down and do the repetitions.
3. Leg Raises
This ab exercise is a great way to burn extra calories while incorporating a full-body workout. It means you slough off more body fat, helping to reveal your six-pack quicker.
- Hang from the pull-up bar. Relax so your body and arms form a straight vertical line.
- Without swinging, raise your legs forward as high as possible without bending your knees.
- Raise them as far as you can, then pause. After, you can lower them back down.
4. Pull-up Bar Oblique Twist
The oblique twist is one of the best pull-up bar abs workouts, especially for the internal and external oblique. It helps you build defined abs.
- Hang onto the bar with your hands slightly wider than shoulder-width apart, and your legs are straight downward.
- Bend your knees and tuck them in front of your chest. After that, twist them to the right and then to the left.
- Lower back down and again bend your knees and raise at chest level and repeat the same steps as many times as you can.
- To perform the harder variation, keep your legs straight in front of you instead of bending your knees.
- And then twist both sides as many times as you can without lowering your legs down.
5. L-Sit Hanging Twists
This exercise is an excellent one for the obliques. It also feels great to rotate the spine at the same time.
- You can start by getting into a basic L-sit hang.
- Inhale and make sure the core is engaged.
- Exhale and slowly rotate the legs to one side, flexing the feet and keeping the hips tucked to maintain core engagement.
- Inhale and return to the center position.
- Exhale then rotate to the other side.
6. Windshield Wipers
You can also try progressing by showing those obliques some extra attention with windshield wipers.
- Start by hanging from the pull-up, and then perform one rep of the toes to bar exercise described before.
- Inhale and slowly lower your feet down toward one side, keeping your torso as still as possible
- Hold this position for a second, then exhale and raise your feet back up to the center position.
- Inhale while lowering your feet down toward the other side, keeping your torso as still as possible.
7. Toes To Bar
The toes to bar is a compound exercise that activates muscle groups across your body. And which also targets your entire core.
- Hang from a bar or rings with your legs straight.
- Keep your chest up and brace your abs and glutes.
- Then raise your feet towards your hands.
- Maintain tension on your abs as you lower your feet back to the start position.
- Keep each rep smooth and controlled without too much jerking up and down.
8. Around The World
It is the same as a leg raise, yet it incorporates a wide range of motion to work every angle of your abdominal muscles for a well-defined six-pack.
- Hang from the pull-up bar with your hands spaced apart by the same width as your shoulders.
- Raise your legs so your feet are a little higher than the height of the pull-up bar while bracing your core.
- Rotate your legs in a circle in one direction while maintaining control.
- Pause, then rotate them in the opposite direction.
9. Hanging Knee To Elbow
It is an easier variation of the toe to bar ab exercise.
- Hang on a pull-up bar with your hands wider than shoulder-width apart, and your legs are straight and together downward.
- Firmly hold the bar, keep your ab muscles tense and lift your legs all the way up so that your knees touch your elbows or come close to your elbows.
- Make sure your lats are engaged as you lift your knees toward your elbows.
- Slowly lower your legs back to the beginning position. Then do the repetitions.
Holding a plank position can fire up all these muscle groups simultaneously.
- Install the Pull-up & Dip bar in a low dip position so the bar is located about 10cm above the ground.
- Place your feet on the bar, only letting your toes touch it.
- Your elbows should be beneath your shoulders and support the upper body.
- Your forearms should be parallel or run-up to each other while your hands touch each other.
- Engage all the muscles in your body to increase tension by aligning your upper body, hips, abdomen, and lower body and remaining in this position for as long as possible.