Abdominal muscles enable you to curl your pelvis toward your ribs and to rotate your trunk from side to side. They also help to keep your trunk erect by compressing your abdomen. A pull-up bar provides a challenging but effective way to build abdominal muscles. You must have sufficient upper-body strength to comfortably hold your body in a hanging position with very little swaying. If you cannot support yourself properly, it will be difficult to complete an effective ab routine on a pull-up bar.
Bent Knee Raises
Position a step stool or an exercise bench below and slightly behind the pull-up bar. Step onto the bench and place your hands shoulder-width apart on the bar. Slowly step off the bench, then contract your core muscles to hang motionless.
Focus on your abdominal muscles to curl your pelvis toward your ribs, bending your knees and drawing your knees toward your chest.
Lower your knees slowly while simultaneously straightening your legs back to the starting position. Repeat this exercise for two sets of 10 repetitions. Strap on ankle weights for added resistance as your abdominals become stronger, further building your abs.
Set a step stool or an exercise bench so you can grasp a pull-up bar with your hands spaced shoulder-width apart. Slowly step off the bench and hang underneath the bar without swinging your body.
Contract the abdominal muscles along the right side of your torso as you bend your hips and knees, scrunching the right side of your hip toward your right arm.
Lower your legs slowly as you simultaneously straighten them back to the starting position. Contract the abdominal muscles along the left side of your torso as you bend your hips and knees, drawing the left side of your hips toward your left arm.
Straighten your body back to the start position. Repeat these oblique twists on the right and left sides of your body for 10 total repetitions. Complete two sets of 10 reps. Add ankle weights for more resistance as your abs become stronger, building your oblique muscles.
- Work with a pair of abdominal slings that attach to a pull-up bar so you do not have to hold the bar with your bare hands. These slings enable you to support your body with your upper arms and axilla -- armpits. It is more comfortable, and thus you can focus on your abs instead of maintaining your grip on the bar.