Move of the day: Hanging pike

What it works...

This full range of motion advanced exercise is functional in nature and provides a great workout for the entire abdominal region, hip flexors and core. It also incorporates a number of stabiliser muscles.

Starting

Grasp and hang from a high pull up bar with your legs and feet together hanging below your torso.

TIP: Limit shoulder flexion during the movement.

The movement

Raise your legs by flexing your hips. Continue to raise your feet towards the ceiling by flexing your waist until your feet are a few inches above the bar and your hips are fully flexed. Lower your legs slowly until you reach the starting position again, with your waist and hips extended downward. Repeat for 10 reps.

NOTE: Perform each rep in a slow and controlled manner.

Muscles targeted

Primary: Rectus abdominis
Secondary (synergists and stabilisers): Iliopsoas, tensor fasciae latae, sartorius, pectineus, adductor longus, adductor brevis, rectus femoris, obliques and quadriceps.