Hanging Pike

in Abs Exercise

Main Muscle Worked: Abs

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Hanging Pike - Exercise Guide

Step 1

Using an overhand grip, hang from a chin-up bar with your legs and feet together, with your palms facing against you. Tip: In order to facilitate gripping on to the bar, wrist wraps can be of big help.

Step 2

Begin by flexing your knees at 90 degrees and stretching your upper legs forward to make your calves vertical and your thighs parallel to it.

Step 3

Exhale, and raise your legs until you are about to reach your shins with the bar above you. Tip: Aim at straightening your legs as much as possible while at the top.

Step 4

Bring down your legs gradually and go back to the starting position as you avoid swaying.

Step 5

Do Steps 1 to 4 until recommended repetition is attained.

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