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Hanging Knee Raise Halfway. Purpose: To shape and develop the lower Rectus abdominis. The hanging knee raise is a beginner level bodyweight core exercise that can be performed using a pull up bar, wood rings, parallette, or a Roman chair. Focus on crunching with your abs and doing as much as work as possible with your midsection (unless you actually want to train the hip flexors). Standing knee raises come in many forms, ranging from low-key balance exercises to intense movement combinations that incorporate squats or lunges. This one looks easy but it gets challenging very quickly. With the arm straps securely anchored, places arms into the straps. When Standing Knee Raises are performed correctly they promote better posture, improve balance, coordination and agility. Side Knee Raises (Hanging Grip) Performance Description. Execution: If available, secure your arms in arm harnesses attached to the chin up bar, or if you have no arm harnesses, then grasp the chin up bar using an over-hand grip. HASfit’s abdominal exercises are suitable for both men and women. Rotating at the waist, point both your knees to the left or right (depending on what side you are working out) or alternate directions (not recommended) after each repetition. A full hanging leg raise is a solid abs exercise and a harder progression to the knee raise. Rotating at the waist, point both your knees to the left or right (depending on what side you are working out) or alternate directions (not recommended) after each repetition. It's not easier on your ab muscles than the hanging leg raise. Grip the bar firmly with both hands. These knee raises will particularly target the deep abdominal muscles (transverse abdominis). Alternating knee raise develops mainly the hip flexors but your core also needs to work surprisingly hard. The V-sit doesn't directly duplicate the hanging leg raise, but it similarly activates the rectus abdominis and the illiopsoas, or hip flexors. Experts generally agree that all variations of the knee raise have one thing in common -- they're all functional exercises that work the muscles of your core, including your abs, hips and back. Repeat this movement over, alternating side to side until you reach failure. How To: Practice fast hanging side twist for obliques ; How To: Get an upper body workout with power hang knee tucks ; How To: Get an upper body workout with hang knee tucks ; How To: Tone your abs with high bar alternate knee cross ups ; How To: Do alternate power stability ball pikes and knee tucks Step 3: Once you have established body control and a flat lower back, slowly pull the knees to the chest, making sure to also pull the heels up towards the hips.