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Lie or brace in the starting position with the lower back gently pressed toward the floor.
1. Hang from a bar with a firm grip, legs extended.
2. Raise your legs to hip height or higher without swinging.
3. Lower under control back to a full hang.
Breathe steadily throughout; never hold your breath during the hardest part.
Yanking the neck, using momentum instead of the core, and letting the lower back arch.
Stop if you feel it in the lower back rather than the abs; reduce range of motion first.
Beginner: Raise bent knees instead of straight legs.
Intermediate: Straight legs to hip height.
Advanced: Raise legs above hip height (toes-to-bar).