Pull up Bar Exercises to Attain Best Body Shape

Written by Hamna Qasim | Last modified on:

Abs Exercises strengthen the muscles around the spine and improve posture. Correspondingly, workouts also improve the muscles in the body which plays a major role in balance, posture, and stability. Try the Pull up bar exercises to train your Abs that includes plenty of cardiovascular movements, some resistance training for overall strength.


  • It improves sports performance and posture
  • A strong core prevents lower-back pain
  • Helps to breathe better
  • Develops a slimmer waistline
  • Enhances balance and stability
  • Help to define and tone your abs
  • Allows you to reach fitness goals

Pull up Bar Exercises to Train your Abs

1. Pull-ups

An amazing upper body exercise that mainly works on your back muscles, but also helps to strengthen your arms and core muscles. The body is suspended by the hands and pulled up when you perform pull-ups as it is a closed-chain movement. As this happens, the elbows flex and the shoulders move towards the midline of the body and elongate to bring the elbows to the torso.


  1. Hold the pullup bar with your palms facing away from you.
  2. Move your legs off the floor and hang to the pull up-bar with straight arms.
  3. Keep your shoulders back and chest up.
  4. Tighten your core and pull yourself up by pulling your elbows down to the floor, so that your chest touches the bar.
  5. Go all the way up until your chin passes the pull-up bar.
  6. Lower yourself until your arms are straight.

2. Burpee pull-ups

Burpee pull-ups are an advanced workout that focuses on your pull-up strength and gets your heart rate up fast. These are harder if you use a high pull-up bar.


  1. Stand in front of a pull-up bar.
  2. Place your hands on the floor and drop down into a squat position.
  3. Kick your feet into a push-up posture and move your body close to the floor.
  4. Perform a push-up, then jump your feet back to the squat position.
  5. Do a pull-up by jumping in the air.

3. Chin-ups

Chin-up works on your biceps and your latissimus dorsi muscles or back, but also force your complete body to work together in order to pull yourself up to the bar. They are actually a strength-training exercise. While performing chin-ups, the range of motion is established in relation to a person’s chin. You can make some changes just like pull-ups such as flex hangs, and jumping chin-ups, etc.


  1. Start with straight elbows and a dead hand, palms facing towards you.
  2. Tighten your core, while keeping your chest up and shoulders back.
  3. Lastly, pull yourself up, so that your chest hits the bar before lowering back down.

4. Muscle-ups

The muscle-up is done within the domain of callisthenics and is one of the advanced strength training exercises. Furthermore, muscle-ups are combination routine of a radial pull-up followed by a dip.


  1. Firstly, perform a pull up in a way that your chest hits the bar.
  2. Secondly, pull yourself up, so that you are in the top of a dip position.
  3. After that, lower down with control.

5. L-sits

These are acrobatic postures in which all body weighs on the hands, and the torso is held in a slightly forward-leaning orientation. Legs are positioned horizontally and form a nominal right-angle with the torso. Moreover, they can also be done hanging from a pull-up bar to help increase your core strength. The right-angle converts the body in the “L” shape. It requires significant abdominal strength.

When executing an L-sit, the performer uses a variety of supports like gymnastics apparatus such as the floor, parallel bars or the hands of an adagio partner.


  1. Hold the pull-up bar with both hands and raise your legs up until they are parallel to the floor.
  2. Then hold that static position for as long as you can.

6. Hanging leg raises

It is a core-strengthening exercise which forces you to work on control and challenge your grip as well.


  1. Firstly, hang from a pull-up bar with both arms extended on top of you using either a wide or a medium grip.
  2. The legs should be straight as well as the pelvis rolled slightly backwards.
  3. Keep raising your legs until the torso makes a 90° angle. Then, exhale as you perform this action and hold the contraction for a second.
  4. As you breathe in, go back slowly to the starting position.

7. Knees to elbow

For effective results, keep your feet squeezed and toes pointed at the bottom of the rep.

Keep engaged and tight in the shoulders, not loose and inactive as well as avoid excessive hyperextension of the lower spine at the bottom of the kip.


  1. Keep your hands just outside the shoulders and begin in a dead hang from the pull-up bar.
  2. Perform the opening and closing of the shoulder by initiating a kip swing.
  3. Push down on the bar and keep your arms long while lifting the knees.
  4. Pull knees upwards to make contact with the elbows.

8. Toes to bar

The key to becoming efficient at toes to bar is following the correct technique so that you can do the movements efficiently.


  1. Hold the pull-up bar with your hands spaced apart just a little bit wider than your shoulder width.
  2. While tightening your glutes and core, swing your feet back.
  3. Then swing forward with your hips to bring your feet up towards the bar.

9. The dragon-flag

The dragon flag is an abs and advanced bodyweight core exercise that can help build great overall core strength and incredibly strong, defined, six-pack abs. It is credited to Bruce Lee (martial arts master) and he used dragon-flag exercise in his physical training.


  1. Perform this exercise with the pull-up and dip-bar anchored at a low height near the ground.
  2. Lie down facing upwards and grab the bar over your head.
  3. Swing your legs upward, tightening your abs and raise your torso off the ground.
  4. With your core strength, you are elevated off the ground.
  5. Lower yourself back, slowly.

10. Windshield wipers

The windshield wiper is an exercise that requires a tremendous amount of stability and core strength. Your obliques help to define and lean-down your torso for a stronger and more impressive V-shaped upper body. While the windshield wiper workout is often done on the ground, it helps you to burn more fat and work your abs harder.


  1. Use the pull-up, dip-bar or multi-grip pull-up bar for increased resistance due to gravity, as the windshield wiper exercise is performed on the ground.
  2. Raise your toes toward the bar to get into a pike position by hanging on the pull-up bar.
  3. In the pike posture, move your legs back and forth with control as the windshield wiper moves across your car’s windshield.

11. Hanging crunches

This pull up bar ab exercise sounds like “crunches” while hanging from the pull-up bar. Hanging crunches are categorised in the toughest pull-up bar exercises for abs!


  1. Tighten and bend your core by hanging vertically in a neutral position.
  2. Bring your legs upward and forward, bent at the knee.
  3. Pause, then straighten back into a hanging position.
  4. Avoid the urge to simply drop your legs. Instead, lower them slowly and with precision.

12. Plank

The plank involves maintaining a position similar to a push-up as it is an isometric core strength exercise. To do this exercise, install the pull-up bar in a low dip position so that the bar is located about 10 centimetres above the ground.


  1. Place your feet on the bar without your toes touching it.
  2. Keep your elbows beneath your shoulders and support the upper body.
  3. Your forearms should be parallel to each other, hands touching each other.
  4. Now engross all the muscles of your body to increase tension by aligning your upper/lower body, hips and abdomen.
  5. Stay in this position for a long time.


These pull up bar abs exercises rely on nothing except your own body weight. As you grow bigger and stronger by doing these exercises, your muscle mass and mobility also begin to change. This is fantastic as it signifies that the exercise won’t lose its effectiveness and presents a great output.

Likewise, abs training exercises include a massive number of muscles in the human body, which provides a vast number of health benefits. Also, you don’t need to spend a large amount of money on workout equipment as you are done with pull-up bars only!

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