Hanging Ab Straps
Exercises For Awesome Abs

Anyone who is serious about developing awesome abs should be using Hanging Ab Straps. The lifting of your lower body puts major overload on your ab muscles and core. The results can be impressive, with major increases in ab and core strength possible. Assuming your body fat is low enough, hanging ab exercises are one of the quickest ways to six pack abs.



Using hanging ab straps is not for beginners. Your abs should be fairly strong before attempting the exercises below. Also, if you have any issues with the health of your back, you should be very cautious. As with any exercise routine, you should consult with your doctor before starting.

*Note--all of the drawings below show the subject hanging from the bar with his hands. The movements are the same whether you're using hanging ab straps or gripping the bar with your hands.


hanging knee raises, ab straps

Exercise 1: Hanging Knee Raises

Suggested Rep Range: 5-20

Preparation: Place your arms through both Ab Straps. You should be hanging suspended, with your hips bent at 90 degrees (as shown in drawing). If your abs and back are strong, you can let your legs hang down completely (with knees slightly bent).

Movement: Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage. Exhale at the top of the lift, pause at the top, then inhale while slowly lowering back to the starting position. Don't let your legs hang straight down. Don't let them go past 90 degrees (unless you're doing the full version).

Bill's Tips on Technique:

- Focus on using your abs vs. your hip flexors (upper leg muscles).

- Most of the movement should occur in your abs, with your pelvis rotating upward. Just lifting your knees up and down changes the emphasis from your abs to your legs.

- Keep your upper body stationary. There should be no swing in your body at all.

- Go SLOW. Don't use leg swinging. Control the movement on the way up and down.


hanging knee raises, ab straps

Exercise 2: Hanging Double Knee Alternating Twists

Suggested Rep Range: 6-20 (each movement counts as a rep)

Preparation: Place your arms through the hanging ab straps. You should be suspended in the air with legs hanging down, knees slightly bent. Keep your head up, eyes looking straight ahead.

Movement: Using your lower abs, slowly roll your knees up, while rotating to the right in a diagonal movement. Aim your knees for the your right shoulder. Pause at the top, then slowly lower back to the starting position. Repeat the movement with a rotation to the left. Continue alternating side to side.

Bill's Tips on Technique:

- Focus on using your abs vs. your hip flexors (upper leg muscles).

- Exhale as your knees come up to the top, inhale on the way down.

- Keep your upper body stationary. Don't be swinging in the straps.

- Don't swing your legs up. Use a slow and controlled movement on the way up and down.

hanging ab straps


hanging ab straps

Exercise 3: Hanging Single Knee Alternating Twists

Suggested Rep Range: 6-20(each single leg movement counts as a rep)

Preparation: Place your arms through the hanging ab straps. You should be suspended in the air with legs hanging down, knees slightly bent. Keep your head up, eyes looking straight ahead.

Movement: Using your lower abs, slowly lift your left knee, aiming your knee up towards your right shoulder in a diagonal movement. Lift as high as you can, while keeping your upper body stationary. Pause at the top, then slowly lower back to the straight hanging starting position. Repeat the movement with your right knee, twisting toward your left shoulder. Continue alternating each side.

Bill's Tips on Technique:

- Focus on using your abs vs. your hip flexors (leg muscles).

- Keep your upper body stationary. There should be no swing in your body at all.

-Keep the non-lifting leg hanging straight down, pointing the toes.

- Go SLOW. Don't use leg swinging. Control the movement on the way up and down.


hanging knee raises, ab straps

Exercise 4: Hanging Knee Wipers

Suggested Rep Range: 6-12 (each movement to a side counts as a rep)

Preparation: Place your arms through the hanging ab straps. You should be suspended in the air with legs hanging down, knees slightly bent. Keep your head up, eyes looking straight ahead.

Movement: Using your lower abs, slowly roll your knees up toward your chest, curling your pelvis toward your rib cage, up to where your hips are bent at about 90 degrees. While holding your knees up in the air, move your knees over to the right, and then all the way back over to the left. Repeat the movement going back and forth like a windshield wiper. Exhale as you get to each side.

Bill's Tips on Technique:

- Focus on using your abs vs. your hip flexors (upper leg muscles).

- Keep your upper body stationary. There should be no swing in your body at all.

- Go SLOW. Don't use leg swinging. Control the movement as you go side-to-side.

hanging leg raises, ab straps

Exercise 5: Hanging Full Leg Raises

Suggested Rep Range: 5-12

Preparation: Do not attempt this exercise unless you are highly conditioned. Place your arms through both Ab Straps. You should be hanging suspended, with your your legs hanging down completely.

Movement: Using your lower abs, slowly lift your legs up toward your chest, keeping your legs straight but with knees slightly bent. Lift your legs all the way up, with your feet going to the level of your hands, in a full pike position. Exhale at the top of the lift, then inhale while slowly lowering back to the starting position.

Bill's Tips on Technique:

- This is the most challenging of the exercises using the hanging ab straps. It's highly advanced.

- Go SLOW. Don't use leg swinging momentum and fling your legs up. If you have to do that you aren't strong enough to be doing this exercise. Control the movement on the way up and down.


Pick 1 or 2 of the hanging ab straps exercises to use in your overall strength training routine. Do 1-3 sets, 3x a week for maximum results. After 4 weeks rotate in some different hanging ab movements for continued progress. Use a variety of ab exercises like the Best Core Exercises or the Best Ab Exercises to achieve the kind of awesome abs you deserve.



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