Lower Abdominals

Hanging Knee Raises

Difficulty: Beginner

  1. Grab the bar and hang, your body still and your legs straight.
  2. Slowly draw your knees up to your chest
  3. Once you have raised your knees as high as possible, lower your legs and repeat. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.
  4. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.

Laying Leg Raises

Difficulty: Beginner

  1. Lay on your back with your arms palms down on either side.
  2. Keep your legs together and as straight as possible.
  3. Slowly raise your legs to a 90° angle, pause at this position, or as high as you can reach your legs, and then slowly lower your legs back down.
  4. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.

TRX Mountain Climber

Difficulty: Beginner

  1. Start in a plank position with the TRX straps adjusted to mid-calf length. Place your feet in the TRX stirrups.
  2. Keep your abs engaged, and bring one knee towards your chest while keeping the other leg extended behind you.
  3. Switch legs, bringing the opposite knee towards your chest while keeping your abs engaged and your back straight.

Mountain Climber

Difficulty: Beginner

  1. To perform a bodyweight mountain climber, start in a plank position with your hands placed directly under your shoulders.
  2. Bring your right knee towards your chest, keeping your foot close to your hand. Quickly switch legs, bringing your left knee towards your chest.
  3. Continue this movement, alternating legs, at a quick pace for a set amount of time or repetitions.