Core Royal: Shreddin' With Straps

The core is arguably the most important part of your physique. Functionality wise, it's the source of power for essentially every movement you make. Yet, it can be a difficult area to isolate and train, especially if you are attempting to do it at home.

The core not only includes the abdominals, but the lower back, hips and buttocks as well. Along with the muscles that support your spine and everything else. For now, lets focus on some hanging abdominal exercises that you can do at home with an inexpensive pull-up bar, and a pair of straps.

Worthwhile Investment

Before investing in the pull up bar with the straps included (about $20), I used to do hanging ab exercises without them. Problem was, my shoulders would burn like crazy, and I couldn't really get a good feel for my core. The straps are, in my opinion an indispensable piece of equipment for the home. They provide a level of abdominal isolation that your going to have trouble beating with floor exercises, and hanging out is a bit more inviting of an idea than countless leg lifts, bicycle crunches, V- ups etc. So, you're more likely to hit it on a regular basis.

Pulling Rank

 Lets go over three of my personal favorite hanging exercises. Each provides an increasing difficulty, as well as engaging all of your abdominals. How do you rank in the hanging hierarchy of core strength?

Level 1 - Knight In Training

This exercise is easy enough for beginners, yet still tough enough to provide a decent workout for anybody. One thing to remember, and this applies across the board. Don't swing or use momentum. Stabilize yourself in between each rep.

  

Start by crossing your legs and bending your knees. Pull your knees in towards your chest and squeeze your abdominals, hold for 3 seconds and slowly lower your knees.

Now, lift your right knee by squeezing your right side. Try to make your lower body parallel with the ground while keeping your upper body perpendicular. Hold for 3 seconds and lower your knees. Then lift your left knee and squeeze the left side. Hold 3 seconds and lower your knees. This is 1 rep. When you can do 3 sets of 10 reps you will be ready for Level 2.

Level 2 - Count of the Core

 Now, you're ready for something a bit more challenging. This is going to require more strength and control than the previous exercise. 

Unlike last time, you are going to keep your legs straight as you raise them. Lift to waist height, then try lifting them towards your head, and finally all the way up to the bar, touching the door frame with your toes. Slowly lower your legs. Again, no swinging. Maintain control by pausing for a second each step of the way. When you can complete 3 sets of 10 reps like this you have mastered Level 2.

Level 3 - Rise to Royalty

Alright, lets kick it up a notch. I hope you are well versed on Level 2, because Level 3 begins the same way.

Lift your legs straight up to the bar and squeeze your abs. Now, without letting them drop, torque your core to the right as far as you can and bring them back up, then torque to the left and bring them back up. Lower your legs slowly to complete a single rep. If you can complete 3 sets of 10 solid reps, you are demonstrating some royal core power.

You can also mix it up. For example, do Level 3's until you can't complete another rep, then do Level 1's to failure.

Can't See Your Abs? 

These exercises will have your abs popping, provided you have low enough body fat. In and of itself, the importance of core strength transcends vanity, but if you want to see your shred, make sure your diet is on point! See my article on nutrition Want to be lean? Become a Glutton


Beyond Level 3, there are many feats you can attempt to tackle with your crown worthy core power. It is merely the beginning to some awe inspiring strength, so keep training and trying new things. Never stop improving!