Toes to Bar is one of the most challenging abdominal movements the body can perform. This advanced movement works your hip flexors, core, and grip strength to blast the muscles of your abs into peak condition.
Beginners to this movement may find this too challenging at first. If this is the case, try practicing the Knee Raise or Leg Extended Raise to build up the necessary strength.
To begin the Toes to Bar, first start by standing under a chin up bar. If necessary, place a box or stool that you can hoist yourself up with.
Grip the bar with both hands facing out from your body. You should be hanging freely at this point with your feet fully off of any standing surface. Tighten your core muscles and then keeping your legs straight, swing them up and out in front of you. Continue moving your legs upwards along this arc, all the way up until your toes reach the height of the bar above your head.
Pause at the top for a moment and then bring your legs back down again along the same path until your legs are hanging down beneath you. This completes one rep.
It is important that the Toes to Bar should be performed in a deliberate, controlled manner. You might find this to be the most difficult part of the exercise, but it's critical to fully engage your core and arms to avoid swinging or swaying on the bar.