Hanging 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 up to make your tips point right at the bars. From the upper position, lower your legs slowly down the same way to return to the starting position. Inhale in the starting position, fix your body core throughout the entire movement, and exhale while going up and then repeat the exercise inhaling again.

Remember:

Pay attention to your body posture, fixing your body core and keeping your 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.

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