Best Advanced Core Workouts With Pull Up Bar

The Hanging Knee Raise is a core exercise done by hanging from a pull-up bar and lifting your knees to your chest. This movement challenges your core stability while increasing the difficulty compared to a regular sit-up.

How to do it

1. Grab the chin-up bar with a neutral or overhand grip.
2. Hang with your arms straight and engage your core by tightening your stomach muscles.
3. Lift your knees up towards your chest while keeping your body still.
4. Lower your legs back down slowly to the starting position.

Hanging Leg Raise is a core exercise that strengthens your abs and hip flexors. You perform it by hanging from a bar and lifting your legs, which makes it a bit harder than similar exercises.

How to do it

1. Grab a pull-up bar with both hands, palms facing away or towards each other.
2. Engage your core by tightening your stomach muscles.
3. Lift your legs to knee level while keeping your upper body still.
4. Lower your legs back down in a slow and controlled manner.

Toes to Bar is an advanced exercise that involves hanging from a pull-up bar and lifting your toes to touch the bar, working your core, hip flexors, and shoulders. This exercise helps improve strength and flexibility, often used in gymnastics and fitness training.

How to do it

1. Grip the pull-up bar with palms facing away and hang with arms extended.
2. Engage your core by breathing deeply and stabilizing your body to prevent swinging.
3. Bend your hips to a 90-degree angle with slightly bent knees.
4. Lift your legs towards the bar by tightening your abs and bringing your pelvis up.
5. Once your toes touch the bar, maintain a stiff torso as you lower your legs back to the starting position.

The Hanging Oblique Knee Raise is an exercise that strengthens your core and engages the sides of your abdomen, called obliques. You perform this move by hanging from a bar and lifting your knees while twisting your torso to one side.

How to do it

1. Grab a pull-up bar with an overhand grip and let your feet hang down.
2. Bend your knees and lift them toward the right or left side of your body.
3. Lower your legs back down and repeat on the other side.

The Hanging Windshield Wiper is a core exercise where you hang from a pull-up bar and swing your legs side to side, like a windshield wiper. It strengthens your obliques, abs, and hip flexors while also using your arms and shoulders for support.

How to do it

1. Grab a pull-up bar with an overhand grip and let your legs hang down.
2. Lift your legs up so they're above your hips and keep them straight.
3. Swing your legs to one side, then return them back to the center before swinging to the other side.

The Kipping Toes to Bar exercise uses swinging motions to help you lift your toes to the bar, focusing more on coordination and timing rather than just core strength. It’s a great way to build strength in your core and upper body while getting a cardio workout.

How to do it

1. Grab a bar with hands wider than shoulder-width, palms facing forward.
2. Engage your core and pull your shoulders back for stability.
3. Swing your legs back slightly to create an arch in your back.
4. As your legs swing forward, lift your feet towards the bar, bending at the hips.
5. Let your legs swing back down while keeping your core engaged throughout the movement.