Hanging pike to side

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, by contracting abdominal muscles, lift both legs up and to the side to get an angle of at least 90˚ between legs and trunk in the upper position. From the upper position slowly lower the legs to the starting position in the same way. Then lift your legs to the opposite side and alternate sides to get the required number of repetitions. Inhale in the starting position, keep your body core fixed throughout the movement, then exhale going up, and while inhaling start the next repetition. 

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 the waist.

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

Eliminate engaging 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.