Most people prefer floor-based exercises to target the core muscles like sit ups, planks or crunches and whilst these do have their place – especially if you are just starting your strength journey - they’re not very functional. This is because they limit how much you can improve your core stabilisation and control.
Pull up bar core exercises however, are excellent at training your functional core strength. This is because hanging increases the activation in your core muscles, like the transverse abdominis as well as your hip flexors, obliques and erector spinae. Unlike traditional floor-based exercises, pull up bar core exercises require you to control movement, resist momentum, and hold your body in a static position – all of which help to develop greater core strength and endurance.
Exercises using a pull up bar also demand grip strength, shoulder stability, and postural awareness. This makes them ideal if you’re a functional athlete looking to develop a stronger, more resilient core to improve posture, or simply a more defined core, incorporating hanging core work into your routine can get you the results faster!
Below you’ll find 5 highly effective well-rounded core exercises on a pull up bar - they all challenge your abdominals in a different way, from isometric holds to rotational control so all core skills are covered. We have a wide range of Pull Up Bars for Home, whether you are looking for a ceiling mounted pull up bar, wall mounted pull up bar or even a Squat Rack with Pull Up Bar.
1 - Hanging Tuck to Extension
Hang from a pull up bar with arms straight, legs in front of the midline, ribcage down and core engaged. Then pull your knees towards your chest into a tuck position. Extend both legs straight out into an L-sit position, keeping them parallel to the floor. Return to the tucked position with control and repeat without any rest in between reps.
Suggested Sets/Reps - 3 sets of 8-10 reps.
Top Tip - Start with smaller and lower extensions if full leg straightening is too difficult.
Progression - Pause for 1-2 seconds in both the tuck and extended position.
2 - Hanging Leg Circles
Firstly, hang from a pull up bar with arms straight and legs together. Then engage your core and lift your legs slightly in front of you. Draw controlled circles with your feet, keeping your torso still and pointing your toes. Complete the circles in one direction for the suggested reps, then reverse without resting between reps.
Suggested Sets/Reps - 3 sets of 6-8 reps in each direction.
Top Tip - Keep movements small at first and build up the size of the circles and keep controlled to prevent swinging.
3 - Hanging V-Ups
As with the other exercises, hang from a pull up bar with arms fully extended, and legs straight. Simultaneously, lift your legs and crunch your upper body slightly, aiming to bring your feet towards your hands to form a "V" shape, then lower and repeat.
Suggested Sets/Reps - 3 sets of 8-10 reps.
Top Tip - Ensure you can comfortably perform these from a lying position on the floor before taking to the bar.
4 - Hanging Pike Raise
Hang from a pull up bar and, keeping your body still, engage your core and pull your shoulder blades down to create stability. Lift your legs straight up toward the bar, folding your body into a pike position. Aim to bring your feet above the bar while keeping your torso stable. Lower slowly with control back to the starting position. Reset before the next rep.
Suggested Sets/Reps - 3 sets of 6-8 reps.
5 - L-Sit Hold
Whilst hanging from a pull up bar with your arms straight and legs together, lift your legs to form an "L" shape, keeping them parallel to the floor. Maintain this position in an isometric hold, keeping your core tight and body still.
Suggested Sets/Reps - 3 sets of 15-30 second holds.
Regression - Start with your knees bent.
6 - Hanging Knee Raise
This one is slightly easier than the exercises previously mentioned. Keep your shoulders engaged (avoid passively hanging), then slowly raise your knees toward your chest by bending at the hips and contracting your lower abs. Pause briefly at the top of the movement.
Suggested Sets/Reps - 3 sets of 10-12 reps.
Have a go and add 1 or 2 of these Pull Up Bar exercises into your training routine either as a main exercise, whilst you’re fresh, particularly if you need to prioritise perfecting form, or integrate it into the conditioning/finisher of your workout.
The beauty of these exercises is that you can adjust the difficulty depending on your current skills and scale them to develop your strength at your own pace. Incorporate these into your training routine consistently and over time you’ll develop stronger, more robust core muscles.
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Tags: Equipment > Pull Up Bar
