Ab slings are durable nylon supports that get fastened to a pull-up bar for ab exercises. When using these tools, your upper arms are placed into the slings while you grip the top part of the slings with your hands. The slings work the middle and lower portions of your abdominal muscles. When using the slings, proper form is of utmost importance.
Leg-Hip Raise
Leg-hip raises target your lower abs and are a basic ab sling exercise. Rest your upper arms in the slings with your hands wrapped around the front top part and let your legs hanging straight down. In a steady motion, pull your knees up to your chest and squeeze your abs forcefully. Slowly lower and repeat 15 to 20 times. When lifting your legs, keep your upper body still.
Straight Leg Raises
Straight leg raises are tougher variations of leg-hip raises. Place your arms in the slings and let your legs hang straight down. Keeping your legs straight, lift them up until they parallel the floor. Slowly lower them down and repeat for 15 to 20 repetitions.
Alternating Knee Raises
Alternating knee raises work your lower abs and obliques, which are found on the sides of your ribcage. Position your arms in the slings and let your legs hang straight down. Steadily raise your right knee up to your chest, lower it back down and simultaneously raise your left knee to your chest. Continue to alternate each leg in a smooth motion until you've done 15 to 20 repetitions.
Pikes
Pikes are intense lower-ab exercises. Place your arms in the slings and let your legs hang straight down. Keeping your upper body still, raise your legs in the air by bending at the waist. When doing this, your shins should be in front of your face, and your body should be in a "V" shape. Slowly lower and repeat 15 to 20 times.
Flutter Kicks
Flutter kicks work your lower abs and obliques. Hang from the slings with your legs straight down. In a steady motion, lift your left leg up until it parallels the floor. Slowly lower it down as you simultaneously raise your right leg up. Continue to raise and lower your legs in an alternating fashion until you've done 15 to 20 repetitions.
Windshield Wipers
Windshield wipers target your obliques, and they are very intense. Position your arms in the slings and raise your legs up in front of your chest. Slowly lower your legs to your right as far as possible, then to your left as far as possible. Continue to go back and forth in a windshield-wiper motion until you've done 15 to 20 repetitions. The key thing with this exercise is to not move your upper body.
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