Working out on a pull-up bar strengthens your back and arms. You already know that. But there's more! This blog post lays out the ideal training program for perfect washboard abs. All you need is your pull-up bar!
The Perfect Exercises for Beginners:
Leg Lifts (10-15 reps per workout):
This exercise is simple but effective. Hang from the pull-up bar with your hands shoulder-width apart. Now, lift your straight legs up until they form a 90-degree angle with your torso—and then hold that position! After a few seconds, you can slowly lower your legs again. Make sure to keep your body tight the whole time!
Side Knee Tucks (10 reps per side, per workout):
Unlike leg lifts, for this exercise you start by just tucking your knees. So your knees are pointing forward. Now you can carefully start to move your legs from side to side. Your legs stay tucked and your arms stay straight for the entire exercise.
10-Minute Six-Pack Workout (20 exercises, 30 seconds each):
Another great alternative for beginners is a 10-minute six-pack workout. This workout consists of the following 20 exercises, which you'll do for 30 seconds each. You can see exactly what this 10-minute six-pack workout looks like in the video below.
Specifically, the workout includes the following exercises: 1. Leg lift circles, 2. Reverse crunch variation, 3. Leg lift with cross movement, 4. Cross crunch with leg lift, 5. Russian twist, 6. Leg lift, 7. Flutter kicks, 8. Toe taps, 9. Reverse crunch variation, 10. Roll-ins, 11. Bicycle crunch, 12. Side plank pull left, 13. Side plank reach through left, 14. Side plank left, 15. Side plank pull right, 16. Side plank reach through right, 17. Side plank right, 18. Plank, 19. Plank back and forth, 20. Cross spider plank.
Heads Up: This is the Pro Workout!
Are you past the beginner stage and can do the exercises above with ease? Then the following exercises are right for you!
Pistol Pull-Ups (5-10 reps per workout):
Pistol Pull-Ups are the perfect combination of ab work and pull-ups. To do them, start with the "Leg Lifts" exercise. Hold the 90-degree angle and pull yourself up for a pull-up in that position. You'll really feel your ab muscles working. And not only that, this exercise includes a back workout at the same time. But the same rule applies to Pistol Pull-Ups: don't forget to keep your body tight.
Hanging Leg Raises (Toes-to-Bar) (5-10 reps per workout):
For hanging leg raises, also known as Toes-to-Bar, you need three things: solid arm, back, and leg strength. Because the name "Toes to Bar" is meant literally. Hang from the bar again with your hands shoulder-width apart. Now, put your legs together and raise them up so that your toes go over the pull-up bar. Your hips will hinge forward a bit. Hold the position and then let your legs hang back down.
10-Minute Six-Pack Workout for Pros (10 exercises, 45 seconds each + active rests):
If you've already got some ab definition, try the 10-minute six-pack workout for pros shown in the video below. The individual exercises are 45 seconds long and are broken up by active rests.
Got the exercises down, but don't have the perfect pull-up bar in your own home yet? Then just put together the right model for you in our pull-up bar shop!
If you also need a suitable gymnastics and fitness mat, then just check out our Accessories & Extras section!
