This Intense Hanging Ab Move Will Crush Your Core

·2 min read

Mountain climbers don’t always get the proper love they deserve when it comes to effective core exercises. If you don't fully appreciate the the burn from standard mountain climbers, then perhaps this hanging variation is the core-crushing alternative you’ve been seeking for your ab workouts.

But be careful what you wish for when you give the hanging knee to elbow runner a try, says Men’s Health fitness director Ebenezer Samuel, C.S.C.S. You're essentially performing a similar type of core choreography as you would with mountain climbers, but this time, your standard base (the ground) is removed and you're working from a hanging position, putting your core through a brutally effective stress test. When done properly, mountain climbers not only get your heart rate elevated, but you're also required to maintain strict core tightness as well.

How to Do the Hanging Knee to Elbow Runner

●Hang from a pullup bar (or rings) using a reverse grip. Pull your knees up to your elbows. Just by setting up in this position, you’ll quickly discover the immediate core challenge—relax your core at any moment and you'll find it nearly impossible to maintain knee contact.

●Squeezing your core, then begin extending one leg. As you straighten out that leg, focus on keeping your quads and glutes tight as you’re creating as long a lever as possible for your abs to hold. Pause momentarily, then return to the starting position.

●Repeat the movement on the other side.

This back-and-forth positioning done in hanging knees to elbow runners simultaneously becomes an extreme anti-rotational and anti-extensional challenge. Oh, yeah, and it’s gonna burn your core like no other exercise, so don’t expect to get a whole lot of reps here. Instead, aim to hold for about 20 to 30 seconds each set, then think back to the days when you ignored those simple mountain climbers.

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