The pull up bar has been known to be the ultimate exercise tool, but did you know that there are numerous abs exercises you can do with it? In this article, we’ll take a look at seven unique and effective ways to use the pull up bar to tighten and strengthen your abs. So, let’s get started!
Why do Abs Exercises on a Pull Up Bar?
If you have always been doing abs exercises on the floor, you need to try using a pull up bar! I mean don’t you find it boring doing planks and sit ups every time. Or you find the abs exercise on the floor too easy and you’re looking for something a little more challenging. Literally, just add a pull up bar. Don’t get me wrong, doing abs exercises on the floor are great, but adding a pull up bar can really get those abs working! They are effective and can really develop your grip and forearm strength as well as strengthen your abdominal muscle. Here are some of my favorite abs exercises you could do with just a pull up bar.
Hanging Oblique Knee Raises
| Difficulty of The Exercise | What's Targeted | How Many Reps |
|---|---|---|
Beginner Level | Obliques | 10 - 15 |
Steps:
- Hang on a pull up bar with an overhand grip with your knees together and straight.
- Bend and lift your knees up and twist to the right side of your body.
- Hold this position for a moment and slowly bring your legs back down to the starting position.
- Repeat and twist to the left side.
Benefits
This isn’t the hardest out of the abs exercises performed on a pull up bar but it does have a lot of benefits. For example, this exercise, according to Men’s Health, improves grip strength, improves scapular stability, and targets the obliques. For beginner exercise it does have a lot of benefits! Definitely give this one a go.
Hanging Knees Raises
| Difficulty of The Exercise | What's Targeted | How Many Reps |
|---|---|---|
Beginner Level | Rectus Abdominis | 10 - 15 |
Steps:
- Hang from the bar with an overhand (pronated) grip with your hands slightly wider than shoulder width apart.
- Make sure to keep your core tight to minimize any swinging movements. Hang and bring your shoulder blades back and down to further help minimize swinging .
- Bend your knees and lift them up towards your chest. Make sure your core is engaged throughout this exercise.
- Slowly extend your knees back to the starting positing.
- Repeat this exercise.
Benefits
This exercise isn’t the most difficult but is one of the most effective abs exercises you can do on a pull up bar. This exercise primarily targets the lower abs however activates and strengthens the entire core. According to Healthline, the stability you need to perform this exercise with the correct form transfers to other activities like squats and deadlifts. This one also helps with your grip and forearms which can benefit gymnastics and can help improve your performance in other calisthenics movements.
Hanging Leg Raises
| Difficulty of The Exercise | What's Targeted | How Many Reps |
|---|---|---|
Intermediate Level | Lower Abs | 8 - 10 |
Steps:
- Hang on the bar with an overhand (pronated) grip and your hands roughly shoulder width apart.
- Make sure that your legs are fully extended, and feet are together.
- Engage your core and slowly start to lift your legs. Keep lifting until your legs until you can’t go any higher. Ideally, try to raise your legs so that they are parallel to the ground. Make sure your knees don’t bend during this.
- Pause at this position for a moment then slowly lower your legs back to the starting position.
Benefits
Hanging leg raises mainly targets those lower abs and is an effective exercise to build your core strength. Like many of the exercises performed with a pull up bar, hanging leg raises also helps improve your grip and forearm strength since they are supporting your body weight. On top of this, this exercise can help lose belly fat and increase stability. I mean what else can you ask for with a simple exercise like hanging leg raises. This is by far one of the best abs exercise you can do using just a pull up bar.
Some Variations
This can be a challenging exercise so if you can’t do them, that okay. Instead try Hanging Knee Raises or Hanging Oblique Knee Raises
L hang hold
| Difficulty of The Exercise | What's Targeted | How Many Reps |
|---|---|---|
Intermediate Level | Lower Abs | Aim to hold for 30 sec |
Steps:
- Grab the pull up bar with an overhand grip with your hand shoulder width apart. Make sure your legs are straight and together
- Like the hanging leg raises, slowly raise your legs until your legs are parallel to the ground. Your body should form an L shape.
- Make sure you don’t bend your knees and try pointing your toes.
- Hold this position.
Benefits
L hang is one of the more challenging exercises that you can do on a pull up bar but is highly effective for your abs. As well as working on your abdominal, this exercise helps increase strength in the upper body and helps shoulders. Practicing this exercise can also help benefit you with other calisthenics exercises as it improve grip and forearm strength.
Hanging Flutter Kicks
| Difficulty of The Exercise | What's Targeted | How Many Reps |
|---|---|---|
Intermediate Level | Lower Abs | Aim to do them for 30 sec |
Steps:
- Grab the bar with your hands shoulder width apart in an overhand grip. Keep your legs and feet together.
- Pull down on the bar like you do in scapular pull ups.
- Engage your abs and lift your legs until your thighs are parallel to the ground, just like the L hang hold.
- Keep your legs straight and flutter each leg. In other words, raise and lower each leg by a few inches. Keep your core tight and legs straight.
- Slowly bring your legs back down.
Benefits
Flutter kicks is a great abs exercise that you can do on a pull up bar. It helps strengthen the core which can lead to increase balance and stability. On top of this, it is a great exercise to burn those extra calories and drop that extra weight. It’s definitely one of my top abs exercises that I do while using the bar or just while lying on the ground.
Toes to Bar - This is One of The HARDEST Abs Exercises on a Pull Up Bar!
| Difficulty of The Exercise | What's Targeted | How Many Reps |
|---|---|---|
Advanced Level | Entire Core | 6-8 |
Steps:
- Hang on the pull up with an overhand (pronated) grip with your hand slightly wider than shoulder width apart.
- Engage your core and squeeze the muscles in your glutes and legs and point your toes. Pull down on the pull up bar so that your shoulders blades are slightly retracted.
- Lean back slightly and lift your legs, while pulling down on the bar using your upper back. Make sure you keep your legs as straight as possible throughout this exercise. Keep lifting until your toes have touched the bar.
- Slowly, with control, bring your legs back down while keeping your core engaged.
Benefits
Probably one of the hardest abs exercises on a pull up bar out of the lot. This exercise not only targets and strengthens your core, but it also helps your shoulder (squeezing your shoulders back and together), lats and your hip flexors. Your grip and forearm strength also increase as you are holding your bodyweight as they are holding your body weight. This exercise is advanced and if your struggling, you’re not alone! I struggled as well when I first started to do it!
Some Variations
If you can’t do the Toes To Bar Exercise, there are some variations like hanging knee raises or hanging leg raises that might help!
Windshield wipers - Also one of the HARDEST Abs Exercises on a Pull Up Bar
| Difficulty of The Exercise | What's Targeted | How Many Reps |
|---|---|---|
Advanced Level | Rectus Abdominis & Obliques | 6-8 |
Steps:
- Hang from the bar with an overhand (pronated) grip. Pull down on the bar so you are engaging your shoulder and pull yourself up slightly so there is a small bend in your elbows.
- From here, bring your toes to the bar like your doing a toe to bar exercise described previously. Make sure to keep your abs engaged and your legs as straight as possible. Your body should form a 90 degree angle.
- Keep your core tight and lower your legs from one side to the other like a windshield wiper. Keep your legs as straight as possible and together throughout the exercise.
Benefits
The windshield wiper is one of the toughest abs exercises you could do on a pull up bar. I mean firstly you have to have enough strength to bring your legs to the bar, then contract isometrically to just hold yourself up there and twist your legs from one side to the other. However, with this difficulty, it brings a lot of benefits. One being your obliques will be cooked after this. This exercise also helps the back, shoulder, grip and forearm because you will be using these to hold yourself while your legs are moving.
Some Variations
As mentioned previously, out of these abs exercises, this is one of the hardest ones. So I don’t blame you if you can’t do these. But there are some variations or exercises you could do to be able to perform this. Try the toes to bar exercise and hanging oblique knee raises.
Importance Of Diet
It doesn’t matter if you perform abs exercises on a pull up bar, on the floor or on the dressing table, without a proper diet, you will NOT see gains. So, instead of eating outside everyday and drinking sugary drinks, try eating more fruits, veggies, healthy fats, whole grain, and high protein foods. Some examples of foods to eat to get those abs are eggs, lean meats, milk, cheese, beans, nuts, brown rice etc. So yes, exercise is important, but so is your diet!
