3) Hanging reverse crunches

This exercise hits the lower abs.
The subject hangs from a chin up bar, arms straight, knees brought up in the front in a way that the thighs close a 90 degree angle with the torso. This is the starting position for this exercise. From here our subject slowly raises his/her knees as far up as possible toward his/her chin and curls the back in the process. At the top of the motion he/she flexes the abdominals a bit then slowly lowers the knees back.
Extra considerations:
- only lower your knees to the point where you started the exercise.
- while you’re lifting your knees imagine that you’re trying to roll into a ball.