Hanging Weighted Hip Leg Raise

- Weights (dumbbells or ankle weights) for added resistance (optional)
1. Starting Position:
- Find a sturdy pull-up bar that can support your weight.
- Grip the bar with both hands, palms facing away from you (overhand grip), placing your hands shoulder-width apart.
- Let your body hang freely from the bar with your arms fully extended. Keep your legs straight down.

2. Engaging Your Core:
- Engage your core muscles to stabilize your body. Keep your shoulders relaxed and pull them slightly back to avoid straining.

3. Initial Movement:
- Slowly raise your legs by bending at the hips and bringing your knees towards your chest. If using weights, secure them around your ankles or hold them between your feet.

4. Complete the Raise:
- Continue raising your legs until your knees are above your hips or your thighs are parallel to the ground, depending on your strength level. Your back should remain straight throughout the movement.

5. Lowering Your Legs:
- Slowly lower your legs back to the starting position, keeping control of the movement. Avoid swinging or using momentum to drop your legs.

6. Repeat:
- Perform the exercise for 8 to 12 repetitions or as many as you can manage with good form.

Tips:
- If you find this exercise too difficult, start by just raising your knees without weights and gradually progress to adding weights.
- Focus on controlled movements to maximize core engagement and effectiveness.
- Rest for 30-60 seconds between sets.