Hanging half pike

Starting position:

Grab the bars using an overhand grip a little wider than shoulder width. Take a suspended position on the bars, with legs loosely hanging down.

Exercise:

From the starting position, contracting your abdominal muscles, lift your legs to get an angle of about 90˚ between legs and trunk in the upper position. From the upper position, slowly lower the legs and bring them to the starting position the same way. Inhale in the starting position, fix your body core throughout the movement and then exhale when you go up and inhale when you start the next repetition of the exercise.

Remember:

Pay attention to your body posture, fixing your body core and keeping pelvis in a neutral position. Avoid over-bending your spine at waist.

Keep your legs in the same position throughout the entire movement.

Eliminate engaging your shoulder muscles, and seek to pull your shoulder blades and shoulders downward.

Take account of your breathing while doing the exercise and do not move in a dynamic way.

Recommendation:

Focus on the correct technique and correct engagement of muscles to get the best results.

This exercise can be also done with elbows on the bars.