The Top 5 Pull Up Bar Exercises for Abs - Leopard Nutrition

The Top 5 Pull Up Bar Exercises for Abs

Looking to tone your abs with some simple exercises?

Look no further than the pull-up bar! This versatile piece of equipment can help you achieve excellent results when it comes to strengthening and toning your abs. In this blog post, we will discuss five different exercises that you can do on the pull-up bar to target your abs.

Let's get started!

5 Pull Up Bar Exercises for Abs

1. Hanging Knee Raise

The hanging knee raise is an excellent exercise for targeting the abs.

To do this:

  1. Start by gripping a bar with your hands shoulder-width apart. Hang from the bar with your knees bent and feet together.
  2. From here, raise your knees up toward your chest, then slowly lower them back to the starting position. Be sure to keep your abs engaged throughout the entire movement.

For an added challenge, try lifting one leg at a time instead of keeping both feet together. This move can be done with or without weight. If you're new to this exercise, start without weight and gradually add it in as you get stronger.

2. Leg Raises

Hanging leg raises are an excellent way to work your abs.

To do them:

  1. Start by finding a bar that you can grip with both hands.
  2. Raise your legs, so they are parallel to the ground, then slowly raise them up until they point straight towards the ceiling.
  3. Hold for a count of two, then lower back down and repeat.

For best results, do three sets of twelve reps. Remember to keep your abs engaged the whole time to feel the burn!

3. Hanging Knee Tuck

  1. Start by standing underneath the bar and grabbing it with both hands. You can use an overhand or an underhand grip, depending on what is more comfortable for you.
  2. Once you have a firm grip on the bar, take a deep breath and then exhale as you lift your knees up towards your chest. At the same time, bring your hips forward so that your thighs are parallel to the floor. Try to keep your back as straight as possible as you perform this move.
  3. Once your thighs are parallel to the floor, pause and slowly lower your legs back to the starting position.

Remember to breathe steadily throughout the entire exercise. If you find this move too tricky at first, you can place your feet on a stable surface such as a chair or bench.

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As you get stronger, you can gradually move your feet closer to the bar until you can perform the move with your feet hanging freely in the air.

4. Knees to Elbows

Knees to elbows is also an effective exercise for developing the abdominal muscles.

To perform the exercise:

  1. Start by hanging from a bar with your arms straight and your feet off the ground.
  2. Then, bring your knees up to your chest and tuck them under your elbows.
  3. Finally, contract your abs and raise your legs back to the starting position.

Knees to elbows is challenging, but it can be modified to make it more manageable. For instance, you can start by placing your feet on a stool or box instead of keeping them off the ground. As you get stronger, you can gradually work up to performing the exercise with both feet off the ground. You can develop strong, toned abs by incorporating knees to elbows into your workout routine.

5. Toes to Bar

Toes to bar is an excellent exercise for toning your abs and strengthening your core.

To do this,

  1. Start by hanging from a bar with your arms straight and your legs extended.
  2. Then, tuck your knees into your chest and raise your feet off the ground so that your toes touch the bar. For an extra challenge, try to keep your legs straight as you raise them.

To make the move even more difficult, you can add a dip by bending your elbows and lowering your body before raising back up to the bar. Remember to keep your abs engaged as you perform this exercise to really work those muscles!


Six-pack abs are a hot commodity. Everyone wants them, but not everyone knows how to get them. That's where the pull-up bar comes in. This simple piece of equipment can help you achieve your desired chiseled midsection. And, contrary to popular belief, you don't need an extensive home gym or expensive equipment to see results. In fact, all you really need is a good old-fashioned pull-up bar and your own body weight.

So, if you're looking for a workout that will help tone your entire core—including your six-pack—look no further than the five exercises we've outlined below. Give them a try and see for yourself just how effective they can be!

ALSO READ:-  Abs Workout- Train for a 6 pack abs

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