Hanging exercises for the abs are a unique type of core exercise. Most core exercises involve lying on a stable floor or sitting on a stable machine, but hanging exercises put your body in an unstable position. The core muscles stabilize the torso during hanging ab exercises so that the legs move but the upper body stays stable. These exercises mainly work the rectus abdominis muscle. The rectus abdominis muscle connects down the length of the abdomen, and when it is toned it can create six-pack abs.
Regular Hanging Leg Raises
Regular hanging leg raises are the easiest variation but are still difficult to perform correctly because you have to hold your body steady and move slowly the entire time. To perform this exercise, hang from a bar, Roman chair, Olympic rings or hanging straps. Then raise your legs up to waist level, keeping your legs straight if you can. The legs touch. Move slowly and keep your lower back in a neutral position, thus activating an abdominal muscle known as the transverse abdominis in addition to the rectus abdominis. Do not round your lower back or swing your torso to raise your legs.
Hanging Oblique Knee Raises
The hanging oblique knee raise is a variation of the leg raise that targets the oblique muscles next to the sides of the rectus abdominis. You can use any of the same tools to do hanging oblique knee raises as the regular hanging leg exercise. To perform this exercise, hang from a bar or strap with your legs straight. Then, bend your knees and raise your legs as you rotate your lower body to the right. Slowly lower your legs back toward the floor. Raise your legs and rotate your lower body to the left.
Hanging Knees to Chin Raises
The hanging knees to chin raise is a more difficult variation of the hanging leg raises exercise. Your rectus abdominis muscle activates to pull your hips upward, thereby flexing your spine. When the rectus abdominis contracts, it brings the front of the pelvis and lower ribs toward each other because those are the places the muscle connects to. Begin hanging to do this exercise. Then, bend your knees and round your lower back, lifting your knees toward your chin.
Hanging Knees to Head Raises
The hanging knees to head raise is the most challenging hanging ab exercise because it requires the greatest range of motion and thus work for your rectus abdominis. To perform hanging knee to head raises, hang from a bar or straps. Slowly, without swinging, bend your knees and raise them to head level. Your back rounds so your knees are able to move up to head level. Uncurl your body and hang straight again to complete a hanging knee to head raise.
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