Hanging Ab Workouts: 8 Essential Exercises In [UK] 2023

Well-toned abs indicate that someone is dedicated to a healthy lifestyle and physically capable of several activities. This increased endurance is why abs are something that many physically active people strive to attain.

Although nothing is wrong with using a fat burner to achieve a slim body, putting in the work for well-toned abs by exercising can be more rewarding. However, there is a routine dullness in sticking to crunches, so you may want to consider trying hanging abs workouts to diversify your regimen.

8 Hanging Ab Workouts For A Strong Core

Hanging Knee Raise

Also known as hanging crunches, this exercise is the basis for which most hanging abs exercises derive.

Instructions:

1. Grab the pull-up bar/rings overhead to hang. Squeeze your abs and engage your glutes.
2. Slowly raise your knees towards your chest and hold.
3. Slowly lower your legs to return to the starting position.
4. Repeat for 12 to 15 reps.

Hanging Knee Raise Twist

This exercise sounds nearly identical to the previous one but with a twist. You use your obliques to turn your legs – hence, its other name, oblique crunches.

Instructions:

1. Grab the pull-up bar/rings overhead to hang. Squeeze your abs and engage your glutes.
2. Slowly raise your knees towards your chest, but twist to one side until your knees are at hip length. Then, hold.
3. Slowly lower your legs to return to the starting position. Repeat for the other side.
4. Continue for 12 to 15 reps total.

Hanging Leg Raise

This exercise is another variation of the hanging knee raise, except you lift your whole legs instead of just your knees. As a result, this one might be slightly harder than the original to pull off.

Instructions:

1. Grab the pull-up bar/rings overhead to hang, squeeze your abs, and engage your glutes.
2. Keeping your legs straight and pressed against each other, raise your feet until they are on the same level as your hips. 
3. Hold this position using a firm grip strength for a second, then slowly lower your legs to return to the starting position on the pull-up bar.
4. Repeat for 12 to 15 reps.

Hanging Bicycles

This variation of the traditional double-leg knee raise makes you take a more active role. Instead of holding a position, you constantly move your legs the same way you would when riding a bicycle while holding on to the pull-up bar. 

Instructions:

1. Grab the pull-up bar/rings overhead to hang. Squeeze your abs and engage your glutes.
2. Bring your left knee towards your chest. Lower it back down afterward, but also bring your right knee towards your chest simultaneously. Likewise, bring your left knee back up while lowering your right knee. 
3. Continue this motion pattern for two sets of 15 reps, with one rep being movement on each side.

Hanging Scissors

Just as hanging bicycle kicks are a more active variant of knee raises, scissors are the more active version of leg raises. They’re essentially the straight-leg version of hanging bicycle kicks but are done on the pull-up bar.

Instructions:

1. Grab the pull-up bar or rings overhead to hang and engage your abs and glutes.
2. Raise one leg in front of you, then lower it back down. At the same time, raise the other leg up. Always keep your legs straight.
3. Alternate between legs and continue this pattern of motion for two sets of 15 reps. One rep is movement on each side. 

Hanging Flutter Kicks

If hanging scissors catches your interest, then consider including flutter kicks using a pull-up bar into your workout routine as well since they are a smaller version of the former.

Instructions:

1. Grab the pull-up bar/rings overhead to hang. Squeeze your abs and engage your glutes.
2. Keeping your legs straight, raise your feet until they are on the same level as your hips.
3. In this position, flutter your legs up and down in small movements. Always keep your legs straight.
4. Do this for two sets of 15 reps. One rep counts for a kick on each side. 

Hanging Toes To Bar

Those who are physically capable of doing this challenging full-body exercise will find improved muscle strength far beyond their core, as it involves almost all of your muscle groups to maintain proper form.

Instructions:

1. Grab the pull-up bar/rings overhead to hang and tense up your abdominals.
2. Pull on the bar and lift both legs up until your toes touch the bar. Always keep your legs straight and pressed together.
3. To maintain control, slowly lower your legs back to the starting position. 
4. Repeat for 15 reps.

Hanging Windshield Wipers

This exercise is arguably the hardest one on this list to pull off, as it is essentially a moving variation of the previous exercise, which is already hard on its own.

Instructions:

1. Grab the pull-up bar/rings overhead to hang. Squeeze your abs and engage your glutes.
2. Pull on the bar and lift both legs up until your toes touch the bar while keeping your legs straight and together.
3. Twist to one side at 90 degrees, then twist your hips to the other side in the same way. This is considered one rep. 
4. Repeat for 15 reps.

Benefits Of Hanging Ab Workouts

Greater Core And Lower Abdominal Strength

Maintaining good core strength can provide several health benefits, including improved core stability^[1] for better balance and stronger injury prevention. One study has shown that when you work on your core muscles, certain abdominal exercises can even help build core muscles^[2] by thickening them. 

Better Grip Strength

Researchers have discovered a strong relationship between aging and progressive loss of muscle strength, and handgrip strength^[3] is no exception. This can result in diminished quality of life. 

Since you’ll be grabbing on a pull bar or rings when doing these hanging exercises, this gives you a chance to maintain good grip strength as you grow older. 

Things You Need To Consider

Whether your ab routine typically consists of 7 standing ab exercises, hanging exercises, or floor exercises, it is always best if you push yourself to your limits. Train the muscle group until they begin to ache, and add more reps as you gain endurance. 

When you exercise to strengthen your core, abdominal cramping is sometimes a sign of hard work^[4] and leads to progress. Of course, you should never push yourself so hard that you hurt your body or could develop an injury. And remember to breathe,^[5] as holding your breath during exercise can cause lactic acid build-up and cramping.

If you exercise regularly, a healthy diet is just as important. Foods high in protein allow your muscles to recuperate and maintain their definition. At the same time, foods high in other vitamins and nutrients can also replenish your body’s stores of nutrients used in metabolism. If you have a nutrient deficiency, supplements are available that can promote both weight loss and increased muscle mass for a properly balanced composition.

The Bottom Line

Well-defined abs are a sought-after trait by many. A hanging abs workout using a pull-up bar is a viable option with various exercises to choose from.

They may not be for everyone, but these workouts are among some of the best types of belly exercises out there. Consider incorporating them into your normal workout routine if you’re hoping to get some well-toned abs.

---