Name: Playbook - Women’s Calisthenics - Dynamic Abs Workout
Uploaded: 2022-05-28T19:14:40.780Z
Duration: 15 min
Description: Dynamic Abs Workout

This abs workout will help you improve your abdominal strength. They will also improve your hanging stability strength in order to optimize control over your body while hanging on a bar.

From a dead hang with a pronated grip, pull-up and hold your chin above the bar. From this position begin engaging your core and raise your legs to a 90 degree angle from your hips. Lower down slowly with control for one rep.

For an easier variation do this same exercise but raise your knees into a tucked position.

Chin-To-Bar Leg Lifts

Starting in a dead hang with a pronated grip raise you knees into a tuck up towards one armpit at a time. Raise your knees as high high as you can then lower down with control. Repeat on other side for one rep.

Alternating Side Knee Raises

- Hanging from the bar, keeping your legs extended
- Raise your legs up and arc them up and across from one side to the other
- Once you are back to starting position repeat the movement in the opposite direction

Hanging around the worlds

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to the bar
- Lower legs back down
- Avoid swinging

Hanging leg raises

Starting in a dead hang with a pronated grip (hands facing forward). Engage your core and lateral muscles and bring one leg towards the bar while leaning your chest back to face towards the sky. One you have left the single leg as high as you can lower back down with control. Repeat on other leg for one rep.

Dynamic Abs Workout

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