How to do Hanging Crunches

Hanging Crunches/hanging leg raises – A fantastic exercise to develop your rectus abdominus, obliques and hip flexors. This ab exercise can be changed to increase the difficulty depending on the person.

Here is how to do them if you are just starting out:

1. Hang from a chin-up bar with both arms extended at arm’s length on top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.

2. Raise your knees until the torso makes a 90-degree angle with the knees. Exhale as you perform this movement and hold the contraction for a second or so.

3. Go back slowly to the starting position as you breathe in.

4. Repeat for the recommended amount of repetitions.

If this is too easy, there are many ways you can progress this exercise to make it more challenging.

Be on the lookout for the next hanging crunch blog where I will discuss how to increase the difficulty.

If you have any questions about crunches, just send me an email to shek@bfitpt.com.au