3/4 Sit-Up vs Hanging Pike

Lie down on the floor and secure your feet. Your legs should be bent at the knees.

Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.

Flex your hips and spine to raise your torso toward your knees.

At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.

Repeat for the recommended amount of repetitions.

Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.

Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.

Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.

Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.

Repeat for the recommended amount of repetitions.