Target Muscles: Lower Abs
Equipment: Bar
Instructions: Grab a chin up bar with an overhand grip and hang with you knees slightly bent. Use the muscles of your lower abs to pull your hips up as you curl them toward your chest. Lift your knees as close to your chest as possible, rounding your lower back at the top. Pause and feel the contraction in the your lower-abdominal muscles. Then return to the starting position.