Core Assets: Cycle Stronger for Longer
Save your vertebrae from a tug of war by developing a rock solid core
Hanging knee raise
Benefits: Decompression of the spine; works abdominal muscles; and aids forearm and grip strength
Do it: Hang from a pull-up bar, palms facing forward, and simultaneously lift both knees until your thighs are parallel to the floor. Pause, then slowly lower your legs. To target your oblique muscles, alternately raise your knees to one side, then the other. Do two to three sets of 15 to 20 repetitions.
Illustrations: Chris Lyons
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