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Pull Up Ab Workout

by Steve Theunissen
Pull Up Ab Workout

There are a number of different ways to build your abs but pull ups for abs is definitely one of the best. While it’s certainly not the easiest ab workout out there, it will give you a firm and flat stomach in no time. It’s great for weight loss and can even be used to help you achieve your ideal weight. Pull ups are a great way to pull your body into a shape you desire.

There are a lot of pull up ab workout exercises that you can do to work your abs. It is a very common exercise that is used to strengthen the core of the body and also help strengthen the arms and shoulders. A pull up is basically where you pull yourself up by grabbing onto a bar or some type of support. It is an excellent way to exercise the abs, but also it is a very good way to strengthen your arms and shoulders at the same time.

It will take many weeks of regular workout in order to get the full effect of doing pull ups. You should be prepared to workout for a few hours each day for several weeks in a row in order to get optimal results. Doing pull ups is a great way to stay in shape if you are someone who is trying to lose weight or get in better shape. The exercise is also great for strengthening the back, arms, and even the abdominals. You do not have to spend a lot of money doing pull ups because it is an excellent exercise to do for the lower body. [1]

To do pull up ab workout, it is important to start out doing small sets of pull ups. The first set should only last a few seconds, and you should not do any more than ten repetitions in a set. This is actually a very effective way to start the pull up routine. Once you are able to do pull ups under a minute, you can increase the repetitions of sets. This means that you could do pull ups between seven and ten reps in a set. As you continue to do more pull ups, you will notice that your pull up ability will improve drastically.

Pull Up Bar Exercises For Abs

Pull-ups are the ultimate answer if you want to strengthen your midsection without adding much extra bulk. The problem most people have with pull ups is that they are difficult to do on your own. There are so many different pull ups variations that are available on the market. You’ll have to narrow down your choices before you go to the gym or start doing pull ups for the first time. Here are some of the most common variations of pull-up exercise:

  • Horizontal pull-ups: These are probably the most common of all pull ups for abs exercises. You hold a barbell across your chest with your arms crossed, pulling it down to your chest at an angle of about forty-five degrees. As the bar moves back up, pull it up until your elbows are locked out to the sides. As the bar goes back down, repeat this up to twelve or more repetitions. Make sure to do enough repetitions that you are only working the major muscle groups of the chest and not your smaller stabilizers.
  • Vertical pull ups: This is very similar to the horizontal variation, only it positions your upper body far higher than your lower ones. You’ll use a hand grabber or a regular chin-up bar to pull yourself up. Instead of holding onto the bar at the top, grab the bar at the bottom to pull yourself down. Do enough repetitions that you get a really good workout and build a lot of abdominal muscle at the same time.
  • Hip flexor pull downs: To do these, you’ll use a chair or stool to pull yourself up by leaning into it. Your knees should be bent, and your hips should be roughly parallel to the floor. Keep your hands in front of your thighs to keep your arms straight, and pull yourself up by bending your knees and flexing your pelvic muscles. You can do more repetitions of these or just do the same amount as you would for the vertical pull ups.
  • Bent-over rows: Lie flat on the floor with your feet crossed and pull yourself up by leaning into the wall behind you. Put your hands behind your head, and lean back against the wall, keeping your abs tight. Then pull yourself up by lifting your biceps up toward your shoulder. You’ll use your legs to guide yourself through the pull up and then go back down slowly. Do as many repetitions as you can, and you’ll get a strong ab workout using only your lower abs.
  • Declined sit-ups: This may seem like a strange exercise for pull ups, since you’re supposed to be doing them in a downward motion. However, since you’re bent over, they work the same muscles as a regular sit-up. It might take some time to get used to, though. Just use a minimal amount of force, and work your way up to doing as many as you can. You’ll be surprised at how quickly your abs become firm and strong.

There are other workout moves that can help you work your pull ups for abs, such as machine squats and lunges. These work the hip flexors and will help to tone them up, especially if you also do pull ups. Just make sure that you’re using the proper form when you do any of these moves, and don’t forget your diet. Make sure that you get plenty of water, and eat plenty of healthy foods. By combining all of these different moves, you’ll be well on your way to getting the flat abs you’ve always wanted! [2]

Benefits of Pull Up Exercises

The main focus of doing pull ups is to strengthen your abdominal muscles. Abdominal muscles are much more focused on in doing pull ups because they are below the surface of your skin. Because of this, these muscles work much harder when doing the exercise. Another reason why pull ups are a good exercise to do for the abs is that they are a low impact exercise that does not require a lot of physical stress on your body.

There are many different types of pull ups that you can do. While doing these, do not let your body be pulled down by tightness. When your body is tensed, the workout will not be very effective. You should also make sure that you pull up as slowly as possible. Doing this will allow you to maximize the amount of time that you will be using your muscles. It is best to do a slow steady pull up movement to really get a full ab workout.

It is important to keep your form consistent throughout the entire workout. Make sure that you are keeping your chin up throughout the entire workout. This will help to support the muscles of your upper body. When your body is aligned properly, you will have better control over your body and will be able to execute flawless form. To make your pull up exercise more effective, try doing them while lying on your stomach. This will help you get a better workout from each pull up.

Make sure that you do not pull up on the same spot every time that you do a pull up. This will lead to an ineffective workout for your ab muscles. The best way to increase the amount of pull ups that you can do is to work your upper body and then your lower body. Doing both parts at the same time will really target the ab muscles effectively.

Do not forget to change up your grip occasionally throughout your workout. Try alternating hands on each pull up. This will keep your abs working hard and will give your back a workout as well. Doing a combination of these exercises along with regular cardiovascular exercise will get your abs into shape and help you gain the ultimate six pack.

Pull Up Bar Exercises For Abs

Technique of Pull Up Ab Workout

Pull ups and chin ups are one of the most effective ab exercises. They strengthen the core and back muscles, which support your spine and help keep you upright. If you want to get a flat stomach fast then pullups and chinups are your ticket. Here is how to perform them efficiently and effectively.

  • First, stand with your feet shoulder-width apart. Pick a weight that you can handle for ten reps. You’ll need a weight that allows you to perform ten reps without breaking your neck or back. That’s it! Keep repeating these exercises until you reach your target.
  • Second, stand at the bar with your hands clasped together. Your palms should be facing toward your feet. Squat down until your thighs parallel with the floor. Hold this position for two seconds before switching to the pullup bar.
  • Third, Squat down as far as you’ll comfortably go. Then, extend your legs as far out to your sides as you can. Now pull up your chest as high up against the pull up bar as you can. Keep pulling up until your chest is about three inches from the top. This is the point where your abs will begin to burn.
  • Fourth, squeeze your abs. Your ab muscles will contract as you keep your back straight. Your belly fat will melt away when you do this motion. Firm your stomach muscles before you put your weight on the bar so they can help keep you stable. When you’re done squeezing your abs, turn your head to the side and lower yourself slowly. You’ll feel it in your abs and thighs.
  • Fifth, hold onto the pull up bar tightly. The closer you get to the top, the tighter you’ll be. This will help you increase the amount of weight you can pull up. When you reach the top, be ready to drop the weights slowly and explosively. Do this repeatedly until your body becomes lean and ripped.
  • Six, sit up straight. Sit up straight even when there is a heavy load on it. This way, you’ll work your entire midsection. You’ll also improve your posture. If you want a chiseled six pack, you must keep your body straight!

Pull up bars are not a new workout aid. In fact, they’ve been around since the days of cavemen using sticks to pull themselves up. Pull ups were a favorite activity for cavemen. Now they’re a great way to tone your abs and get a perfect six pack. So lock up your pull up bar and work your way to the ultimate six pack.

Push ups are another classic workout tool. They’re a compound exercise that works several muscle groups. It can target your shoulders, upper chest, triceps, back, abdomen, and legs. Because push ups focus mainly on your upper body, they prevent your body from developing those flabby lower back muscles. This prevents lower back pain and a possible bulging disc. [3]

To do push ups, first lay face down on the floor with your palms up. Then, using your hands, push up as high as you can. Hold this position for a few seconds before lowering yourself back to the start position. Repeat the process as many times as you’re able. While push ups to build strength, they also improve your cardio.

Final Thoughts

If push ups aren’t your workout of choice, don’t worry. You can still get great results if you focus on your whole body. A full body workout is the best way to burn fat, develop muscle, and lose excess weight.

In addition to push ups, sit ups can also help you build your abs. Sit ups target your lower abs. It’s important to work all of your abdominal muscles. To perform sit ups, sit against a wall with your knees bent. Place your hands behind your head and put your feet under a chair. With your back flat against the wall, lower yourself down until you’re sitting upright.

Another great way to get great abs is to do pull ups. Pull ups are great because they use a variety of stabilizers to keep your body core. Not only does pull up help you burn fat, but it builds muscle. The more muscle you have, the more fat you burn.

Disclaimer: This article is written for general informational purposes ONLY and does not address individual circumstances. The WorkoutPlan doesn’t substitute any professional advice or help, you should always consult with your doctor.


  1. https://www.muscleandfitness.com/workouts/back-exercises/pullups-king-back-development/
  2. https://www.cdc.gov/healthyweight/healthy_eating/index.html
  3. https://www.medicalnewstoday.com/articles/323640

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