Pull Up Bar Core Exercises
You can use pull up bars to build a stronger core. Learn the greatest pull up bar core exercises in this exercise guide.
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Bicycle
• Hold a pull up bar in a wide grip.
• Hang, keeping your arms straight.
• Cycle your legs in front of you.
REGRESSION: Single leg knee raises will strengthen the muscles needed for this exercise.
Hanging Leg Raise
• Hang onto a Pull Up Bar, hands slightly wider than your shoulders and feet off the floor.
• Tilt your pelvis back, raising your legs slowly.
• Return your legs to the starting position with control.
MULTIPLE MUSCLES: This exercise also works your arms and shoulders.
Knee Raise
• Hold onto a pull up bar, hands shoulder width apart.
• Raise your knees from a standing to a sitting position.
• Pause and reverse the movement.
MULTIPLE MUSCLES: This exercise targets your abs as well as your back.
L-Sit Flutter Kick
• Hold a pull up bar and raise your legs in front of you, forming an L.
• Flutter your legs up and down, keeping your upper body stationary.
MULTIPLE MUSCLES: L-Sit flutter kicks target your core and your hip flexors.
L-Sit Hold
• Hold a pull up bar in a wide grip.
• Raise your legs (making an L shape with your body).
• Hold in position, keeping yourself as still as possible.
REGRESSION: You can perform isometric hollow hangs to practice reducing your swing.
L-Sit Pull Up
• Hang from a pull up bar with a pronated grip.
• Lift your legs to form an L shape.
• Hold your legs still while you pull up and lower.
MULTIPLE MUSCLES: This exercise gives you a great upper body workout, targeting your core, shoulders, arms, and back.
Leg Circles
• Hang on a pull up bar with your arms straight and legs together.
• Engage your core and lift your legs, pointing your toes.
• Draw circles with your feet.
TOP TIP: Complete all reps in one direction before reversing the circle.
Pike Raise
• While hanging from a pull up bar, engage your core and pull your shoulder blades down.
• Lift your legs towards the bar, folding into a pike position.
• Slowly lower with control to complete one rep.
GET GOOD FORM: Keep your torso stable throughout.
Ring L-Sit
• Hang from a pair of gymnastics rings.
• Press onto the bottom of the rings, raising your torso above the rings as you lift your legs straight in front of you.
• Hold this position for as long as you can.
WHY IT WORKS: Your core has to work very hard to stabilise you in this exercise.
Ring Pull Up
• Hang from a pair of gymnastic rings on a pull up bar.
• Pull against the rings until your chin reaches above them. Then lower yourself back down with control.
MULTIPLE MUSCLES: Ring pull ups target your upper back, biceps, forearms, and grip strength.
Straight Leg Around The World
• Hold a pull up bar, hands wider than shoulder-width apart.
• Keeping your arms stationary, move your legs in a circular motion.
WHY IT WORKS: Keeping your arms and legs straight means that the majority of the movement comes from your core.
Towel Pull Up
• Hang a towel on a Pull Up Bar, holding one end in each hand.
• Pull yourself up to the bar.
FUNCTIONAL FITNESS: This exercise also improves your grip strength.
Tuck to Extension
• Hang from a pull up bar, arms straight, and legs in front of your midline.
• Tuck your knees towards your chest.
• Extend both legs straight into an L-sit position, parallel to the floor.
• Alternate between these tucked and extended positions.
PROGRESSION: You can make this exercise harder by pausing for 1-2 seconds in the tuck and extension positions.
V-Up
• With your arms fully extended and your legs straight, hang from a pull up bar.
• Crunching your upper body slightly, lift your legs to bring your feet towards your hands.
• Lower with control.
GET GOOD FORM: You should aim to make a V shape with your body.
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