Get shredded abs like an athlete in just minutes each day
Hanging ab workouts are without a doubt the toughest thing you can do to work out your abs. Whether you do them from a hanging bar or in a captain’s chair, your abs will not be able to escape the pain if you do these right. In this video, I put together a killer hanging ab workout routine that is the exact sequence I was put through by one of the world’s best boxing trainers in NYC.
The key to this hanging ab routine is the lack of rest. You want to try and make it through this entire workout without taking more rest than is needed to transition between the ab exercises. It helps to have access to a captains chair to perform this, however you can absolutely do this ab workout at home if you have a kitchen counter corner that you can stand in. Use your arms to support your body weight and get going!
The ab workout routine is as follows:
10 reps of hanging straight leg ab raises
10 reps of weighted hanging knee raises (using a 30lb medicine ball)
20 reps of hanging ab scissors
10 reps of bar bangers
10 reps of hanging straight leg ab raises (again)
5 reps of weighted hanging knee raises (using the med ball again)
20 seconds of an iso knee hanging hold
Here’s the worst part about this ab burning workout. This is only the first of 4 rounds that you have to try and make it through! Can you survive 4 rounds of this complete hanging ab workout?
Whether or not you are looking to be the next Floyd Mayweather or Manny Pacquiao, it would benefit you to get your abs as strong as either of these guys. The only you way you can do that is by training like them. Try this quick but intense hanging ab workout and see how far you can make it towards championship status.
When you want to start training your entire body like a professional athlete, it’s time to start following the exact program that the pros use. Head to and get started on the ATHLEAN-X Training System. Build ripped, athletic muscle in just 90 days with me coaching you every step of the way.
For more ab workout videos, and ab exercises you can at home or at the gym to get abs like a boxer, be sure to subscribe to our channel here on youtube at
44 comments
Hello there
You really inspire me a lot actually I wanted to ask something
my body is in pearl shape not exactly pearl but a sort of
And I'm still a teenager and i hate my body so could tell how can I get into shape
I mean into v-shape
thanks man for your training
I would be crying at the same time doing the workout lol
lol. thank you sir for sharing your nightmares with us. love it.
Cheers Bill! Will try those.
That looks brutal! My abs hurt just watching. I hate long ab workouts, so for me this would be perfect. Doing it for 4 rounds though!? Wow…
Anyone know the name of this song / music?
Tried to do it after triceps and chest day, my arms couldn't hold me, and sweat was slipping me down, my abs are fine. Anything wrong?
don't worry Jeff, your punishment was not in vein. I'm definitely doing that. the whole thing. thanks for demonstrating
It's harder for someone with long as legs to do this. I'm like a daddy long leg, basically 3/4 of my body are my legs. My waist goes up high af.
Just did it but hanging from a pull ups bar, amazing ab work out, thanks Jeff. Ill definitely be adding the side bangers to my work outs!
so i did this without finishing the whole video and i only did one round and I'm sore the next morning then i come back and see that you have to do 4 ROUNDS?!?!?!? WTF JEFF ARE YOU GOD?!?!?!
When i did this exercise, my abs were crying the next day lol love this workout though 👍💪
My Abs hurt just watching that! lol.
How many times a week one needs to do ?
Why does this feel like a leg work out to me? Am I doing it wrong some how? Or is it because my abs are a lot stronger than my legs? I hardly feel anything on my abs just my hips and legs.
I usea door way pull up bar for my leg raises. 2 questions do i need to use arm straps? If not should i be hanging with my arms extended in a normal overhand pull up position or is it ok to use the alternate handles and be in a sort of half pull up while doing the raises? If this makes any sense.
trying this out thanks for all the helpful videos changed my life . big time supporter bought the athlean x system years ago would love another of these pull up bar inspired an training videos in the future if you're even reading this . really find it a lot more fun doing ab training that way versus the ground which I can never really get myself to enjoy . thanks -Logan
My thighs get tired before my abs doing these things. Like after 30 reps
I thought for straight leg raises you need to show that ass.
For static holds do you get more contraction from legs straight out?
This was so great! Thanks!
I love it
Hey Jeff, not sure if you'll see my comment on your older video or if anyone else has a clue, I find when I do straight leg raises, my knees automatically bend (not like bent knee), but I can't figure out how to get them to be more straight… If I do it fast, my legs appear straight, but I haven't figured out how to say " hold a static 90 degree leg raise" any suggestion is appreciated.
Best I can figure is work on my flexibility on the ground 1st? I can almost palm my feet
A fucking beast
Jeff, which is more intense/better? Hanging leg raise done in a bar or in a captain's chair? I need your expert advise on this one, please.
Why do i feel like he never smiles??
I HATE ABS….EVERYTHING ELSE I LIKE, EVEN LEG WORKOUTS I ENJOY, BUT ABS….SUCK~!
how to breath when do pull up???
Sir can I use pull up bar abs straps for this workout
What amount of rest in between sets for this?
How many times should I do this a week?
hmmm no. Just bought the hanger to do these. Long way to go before I can do what he was doing. I will be happy to start with ten of each, without the medicine ball, and a lot more time to get them done until I build up and recover from the soreness. Total beginner here at 44, so folks can understand.
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What is the rest time between each round? After static leg raise, I’ve neen doing 30 second planks. I rest 2 minutes.
The real nightmare started when you said 4 rounds of this. 🤔😱
Awesome 😎 👏🏽
I think I’m ready to make this my permanent ab workout. How much rest between rounds?
Tbh I thought my abs were sort of strong and after doing all these suspended exercises I realize I need to get the hell off the floor and do more hanging exercises! Thanks Jeff!
I tried abs workout I’m dead thanks jeff
1:24 to start
I did an EXTREMELY modified version and it will still give me nightmares. 😭
Boksaaaa Panchhh
Giving it a go . Props won't be able to do 4 sets but more I do I'll get better
Hey Jeff. I am a crane operator. I'd love to see a video of core exercises (or any exercises) I can do while seated in the cab. Thanks!