1. Find a stable pull-up bar and stand beneath it.
2. Grip the bar with both hands at shoulder-width apart, palms facing away from you.
3. Keep your arms and legs straight as you hang from the bar. Engage your core and keep your body as steady as possible.
4. Without swinging, slowly raise your legs up in front of you until they are parallel or nearly parallel with the ground. Keep your legs straight and avoid bending your knees.
5. Pause at the top of the movement for a moment.
6. Slowly lower your legs back down to the starting position with control. Avoid letting your legs swing or using momentum.
7. Repeat for the desired number of repetitions.
Make sure to perform the exercise with controlled movements to maximize engagement of the abdominal muscles and to prevent swinging, which can reduce the effectiveness of the exercise.
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