Weighted Hanging Knee Raises

Targets the abs.

Wear a dip belt around your waist and attach it with one or more plates, a dumbbell, or a backpack full of weight or hold a medicine ball or dumbbell between your feet. Your arms are pointed up and your hands are at a little wider than shoulder width distance, palms facing forward if your hands are holding onto a pull up bar that’s attached to a wall, pull up bar that’s attached to a power tower, or something else that resembles a pull up bar. Your arms are pointed up and your hands are at a little wider than shoulder width distance, palms facing behind you if your hands are holding onto the top of a wall or the top of a door that’s securely open a little bit by an object keeping the door open. Your legs are hanging below you. Bend your legs. Lift your legs up to the point when your knees are at chest level. Pause. Return to the starting position.

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