Hanging Flutter Kick

1. Locate a stable pull-up bar or overhead bar that can support your body weight.

2. Stand under the pull-up bar and reach up to grip the bar with both hands slightly wider than shoulder-width apart. Use an overhand grip (palms facing away from you).

3. Jump up or use a step to get into a hanging position, allowing your legs to dangle straight down. Engage your core and make sure your body is in a straight line from head to heels.

4. Start by lifting your legs off the ground, keeping them straight. Bring one leg up in front of you as high as you can without bending your knee while the other leg remains straight beneath you.

5. Swiftly switch the position of your legs by lowering the raised leg and simultaneously lifting the other leg in a fluttering motion.

6. Continue to alternate your legs in a flutter kick motion, moving them up and down in a controlled manner.

7. Focus on using your abdominal muscles to perform the leg movements rather than swinging through momentum.

8. Maintain the movement for the desired duration or number of repetitions, keeping your core tight and engaged throughout the exercise.

9. To dismount, stop the leg movement and carefully lower your legs to the ground, then release your grip from the pull-up bar.

Please ensure you maintain a strong grip on the pull-up bar, as this exercise requires significant upper body strength to maintain the hanging position. If you feel any discomfort or loss of grip, stop the exercise immediately to prevent injury.

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