Online Fitness Trainer, Exercise Programs & Workout Routines

Hanging Knee-Up with Scapula Retraction

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
Instructions: 
Start: Grab the chinup bar with an overhand grip, hands wider than your shoulders, and hang with your hips and knees bent 90 degrees. Your thighs should be parallel to the floor.  
 
Finish: Contract your abs as you rotate your pelvis upward, lifting your knees up toward your chest. 

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