Muscle Groups Addressed - Core, Shoulders, Lats, Biceps
The first suspended/pull-up exercise! Wooooot! To those of you who would retort, "but I don't have a pull-up bar!" I say pish-posh. There's always something to hang from. A doorframe, tree branch, a tall friend's bicep. Just find something above your head and get to danglin'!
We'll start with a simple hang. With hands shoulder-width apart, just hang down from your surface of choice. Here, I'm suspended from my door frame, with my toes on the floor. For this exercise, it's fine if you toe-tap in between reps, if only to keep yourself from swinging.
Now slowly lift your feet upwards. Attempt to keep your knees locked, legs straight as you do so. Lower your legs back down to a hanging position (tap your toes to steady yourself) and then repeat. Shoot for 8-10 repetitions.
For an advanced version and to really engage your lats, pull yourself up part way, so that your biceps and forearms are locked at a 90 degree angle. Now perform the leg lift exercise the same way, but keeping your arms locked at the top. Yikes!
