1. Begin by grasping a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
2. Let your body hang straight down with your arms fully extended.
3. Engage your core and keep your legs together.
4. Slowly raise your knees towards your chest, aiming to touch your elbows with your knees.
5. As you lift your knees, contract your abdominal muscles while keeping your upper body stable.
6. Pause briefly when your knees touch your elbows.
7. Slowly lower your knees back down to the starting position in a controlled manner.
8. Avoid swinging your body to maintain focus on the abdominal muscles.
9. Repeat the movement for the desired number of repetitions and sets.
Safety Tips: Warm up before starting the exercise with some dynamic stretching or light cardio. Keep the movement controlled to prevent swinging and ensure muscle engagement. If you're new to this exercise or have difficulty performing it with good form, start with simpler progressions like hanging knee raises. Stop the exercise if you experience any pain, especially in the shoulder or abdominal area.
