Online Fitness Trainer, Exercise Programs & Workout Routines

Hanging Knee Tucks

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Abdominals

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Lower Rectus Abdominis
Secondary Muscles Trained:  Intercostals
Instructions: 
Start by hanging from a dip bar with your arms slightly wider than shoulder width apart and your legs hanging straight down; if available, use arm straps to eliminate the stress on your forearms.
 
Raise your knees as high as you can into your chest and then lower your knees back down to the starting position; do not allow your body to swing.
 
The entire motion should be done in a smooth, controlled manner that lasts about 4 seconds, with the downward movement no faster than the upward. 

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