June Core Challenge Week 4: Pull Up Bar Core Exercises

core challenge

Welcome to the fourth and final week of the June Core Challenge! 

If you missed the post where we shared the goals and details of this challenge, you can find it here.

You can find the details of the first week here:

Week 1
Week 2
Week 3

This week, we’re using a pull up bar to strengthen our core. You can find pull up bars in most gyms and outdoor fitness parks, even at kids’ playgrounds! If you’re thinking about getting your own indoor pull up bar, here’s the one we like.

All the following exercises are performed by hanging from a pull up bar. Make sure that you have the shoulder flexibility for that before starting the exercises.

This is probably the hardest week of the challenge for most people, so be ready to really push your limits and explore what you can do!

Core Strength Challenge Week 4 Exercises

Perform 3 rounds: 

  • Leg raises
  • Twisting Leg Raises
  • Hanging l-sits
  • Knees to elbows
  • Toes to bar

Here’s how to do the exercises:

Leg Raises

There are two variations of leg raises, one for advanced athletes and one for less experienced athletes.

Advanced Version: Straight Leg Raises

Grab a pull up bar with an overhand grip (palms facing away from you) and keep the arms fully extended. Keeping your legs straight, lift them up to your hip hight. Lower the legs and repeat. Try to stop any swinging completely before starting the next rep.

Recommended rep count: 10 reps

Beginner Version: Knee Raises

Grab a pull up bar with an overhand grip (palms facing away from you) and keep your arms fully extended. Bend your knees and lift them up as high as you can. Return to the starting position and repeat. Try to stop any swinging completely before starting the next rep.

Recommended rep count: 10 reps

Twisted Hanging Leg Raises

There are two variations of twisted hanging leg raises, one for advanced athletes and one for less experienced athletes.

Advanced Version: Full Twisted Hanging Leg Raises

Grab a pull up bar with an overhand grip (palms facing away from you) and keep your arms fully extended. Keeping your legs as straight as you can, raise them up so that your feet touch the outside of your right hand. Lower down, then repeat on the left side. Each side is one rep.

Recommended rep count: 10-20 reps

Beginner Version: Twisted Hanging Knee Raises

Grab a pull up bar with an overhand grip (palms facing away from you) and keep the arms fully extended. Bend your knees and lift them up toward your chest towards one side. Lower back to the starting position, then twist up towards the opposite side. Each side is one rep.

Recommended rep count: 10-20 reps

Hanging L-Sits

There are two variations of hanging l-sits, one for advanced athletes and one for less experienced athletes.

Advanced Version: Full Hanging L-Sits

Grab a pull up bar with an overhand grip (palms facing away from you) and keep your arms fully extended. Keeping your legs as straight as possible, lift them until they’re parallel to the ground. Hold your legs in this position and make sure to maintain the height!

Recommended duration: As long as possible

Beginner Version: Hanging Tuck L-Sit

Grab a pull up bar with an overhand grip (palms facing away from you) and keep your arms fully extended. Bend your knees, lifting them up as high as possible towards your chest. Hold them in this position, keeping your core contracted.

Recommended duration: As long as possible

Knees to Elbows

Grab a pull up bar with an overhand grip and keep your arms full extended. Contract your core as you lift your knees up towards your elbows, touching them if possible. Lower back down and repeat, trying not to use momentum to get back up.

Recommended rep count: 10-15

Toes To Bar

Toes to bar (or full hanging leg raises) take a lot of core strength as well as hamstring flexibility. If you were able to do the advanced versions of the previous exercises, give this one a try!

Grab a pull up bar with an overhand grip (palms facing away from you) and keep your arms fully extended. Keeping your legs as straight as possible, start lifting them up until your toes touch the bar. Try to come to a full stop before the next rep, so that you’re not using momentum to swing your legs up. This will force your core and hip flexors to work way harder.

Recommended rep count: 10 reps

Happy training!

Remember to post your workout photos and videos to our Facebook group and tag #12MAcore and @12minuteathlete on Instagram!

Thank you for being part of the June Core Challenge. You rock! See you in the next challenge!

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