1. Like the Monkey Bars
Remember the monkey bars? When you went across them, did your feet dangle or did you bring your legs up so they wouldn't touch the ground? The hanging knee raise is similar to the monkey bars with a really tall kid crossing them. He has to bring his knees up to avoid dragging on the ground. You can tighten that belly and get a great six pack if you practice this exercise and others, faithfully.
2. Stretch First
Before you begin any exercise always start with stretches. You need to stretch all over because it works the upper body and the abdominal muscles immensely. Warm up and then go to a bar that is above your head. It doesn't have to be as high as a chin up bar. If you have any limiting factors that preclude the use of the bar, try it on the captain's chair.
3. Feel the Burn
Grab the bar with the open palm facing outward and your hands placed at shoulder width on the bar. Pull yourself up off the ground. Dangle in the air and bring the knees up slowly to the chest. Do not swing the legs but lift them. Exhale as you do this. Once they touch the chest, hold the position and then slowly lower the knees back down to the ground. Inhale at this point. Use the abs to pull the legs up. You'll know when you've done it right because it burns on the belly.
4. Make Some Modest Changes
The obliques need a workout, too. Twist the knees to the side as you bring them up. Exhale and lift from the abdomen as you do in the normal hanging knee raises. Do several reps with the knees turned to one side and then alternate the sides. Always exhale when you bring the body together and inhale as it straightens.
5. Now the Fun Begins
If you really want a belly buster, then try this adjustment to the exercise. Begin a normal hanging knee lift. When the knees are to the chest, pause for a second and continue to lift them to the chin. Inhale as you lower the knees to the chest and pause. Exhale and lift them back toward the chin. The extra lift creates a giant crunch that isn't for the beginner, the weak of heart, and only for the truly tough. If you thought the regular hanging knee lift burned, you'll beg for an extinguisher with this one.
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