Instructions: If you have elbow straps at your gym,
stand on a stool beneath the chinning bar and slide your arms through the straps far
enough to bend your arms and grab the upper parts of the straps.(If straps are not available,
then jump up and take a shoulder width apart grip.) Bend your knees and raise them up level
with your hips and twist your hips to your left side. Keep them that
way throughout the entire exercise. Use your oblique muscles to
slowly raise your feet upward so your feet travel in a semicircular arc to the same level of your hips.
Slowly lower your legs and repeat for the number of reps assigned. Repeat on your right side
for the same number of reps.
Note You will find that if you are hanging
by your hands, your body will start to sway. Have a training partner or someone that is nearby
to hold your hips lightly as you do the exercise.
Don't jerk your legs up, use a slow, controlled movement at all times.
Alternate exercises: Vertical bench side bent knee raises