The Best 9 Pull Up Bar Exercises for Abs

Below you will find the best pull up bar exercises for abs. But first, why does every beginner want abs? They feel like it’s a magical muscle that will instantly make them more attractive. It’s partially true. 

If your only piece of equipment is a pull up bar, and you want to start having the 6’s, then this is the perfect article for you. I will show both compound exercises if you are busy and want to burn more calories and isolation exercises if you want to train every part of your abdominal. 

Why your abs aren’t showing

Before getting onto the exercises, you must know why your abs aren’t as prominent as you want. To give you the TLDR, your abs aren’t showing either because the muscles are not big enough (hardly the case), they are covered by fat, or genetics.

While everyone on the internet is lying to you about which exercise trains your abs the best, in my opinion the best one is abstinence from bad food. I have built insane abs without ever training them, so you might consider lowering your caloric intake. 1–3 days of cardio per week and intermittent fasting might be your best friend here.

1. L-Sit Pull ups – Best Pull Up Bar Exercise for Abs

If you only read this paragraph it means that you don’t have time, and if you don’t have time the L-sit Pull Ups is the best way to train your core without training it. 

But I won’t lie, this exercise is not for beginners, and you will need to be already doing L-sit for at least 7–10 seconds and do 7–10 pull-ups for it to be effective. Which is a hard task for beginners, so scroll below to find easier exercises.

When you do your pull-ups, do them in an L-sit position to also train your core. I have done this multiple times, and it works very well. This makes pull-ups, an already compound movement, even more compound. And everyone knows compound movements burn more calories and elevate your heart rate.

PS: if you want more compound movements, make sure to check our push workout

2. Leg Raises

If you want a more targeted or easier Pull Up Bar Exercise for Abs than the one above, then leg raises is the best alternative. Why does this work so well? It forces your abs to stabilize your body while also doing the heavy lifting (literally)

1. Hang Tight: Grab your pull-up bar and hang with your arms fully extended. Keep your shoulders engaged—no swinging! Momentum is your enemy here.
2. Lift with Control: Slowly raise your legs straight out in front of you until they’re parallel to the ground. If straight legs feel too tough, bend your knees slightly. The key? Move deliberately.
3. Pause and Squeeze: At the top, hold for a second and really feel your abs working. This is where the magic happens.
4. Lower Slowly: Don’t just drop your legs. Lower them with control to keep your core engaged the entire time.

Pro tip: If you’re struggling to keep still, focus on your breathing. Inhale as you lower, exhale as you lift. And remember, quality over quantity. Five controlled reps are better than ten sloppy ones.

3. Knee Raises

Knee raises are an easier variation of the leg raises. If you are a beginner or you are overweight, maxing out reps of knee raises will be a very smart way of losing fat and training your abs. 

Hanging stretches your lats, shoulders, and chest. Over time, this can enhance your range of motion, making other exercises feel smoother.

Also, just gripping the pull-up bar does wonders. It decompresses your spine, improving posture and relieving back tension. Plus, it strengthens your grip and shoulders. Think of it as a bonus workout while you’re working your abs.

4. Toes to Bar

This on-the-bar ab exercise is much harder than Leg or Knee raises. For good reason: you need to raise your legs all the way to the bar, which requires a lot of force and more muscles.

Toes-to-Bars engage more muscles overall because they involve a larger range of motion, require more explosive power, and demand greater stabilization. They also recruit more secondary muscles like the lats and shoulders. But if you can’t fall into the 7-12 rep range, sticking to Leg raises until you develop the strength is the best way to go.

PS: If you have the Toes, but you do not have the Bar, here is our entire collection of High Quality Pull Up Bars:

5. L-hang

This static exercise is deceptively simple: hang from a pull-up bar and lift your legs until they’re parallel to the ground, forming an “L” shape with your body. 

It’s significantly harder than leg raises, demanding not just core strength but also serious endurance in your hip flexors, grip, and shoulders. Just remember to breathe—you’ll need it.

Pro tip: If you’re struggling to hold the position, start with bent knees and work your way up to straight legs. And don’t be surprised if your abs feel like they’ve been through a blender the next day—it’s worth it.

6. L-hang siders

L Hang Swipers might look easy, but don’t be fooled. They’re a humbling reminder that sometimes, the simplest movements are the most effective. The isometric hold combined with the lateral movement targets your obliques, lower abs, and even your lower back. It’s a sneaky way to work more muscles without adding extra reps.

Minimal Swing, Maximum Burn: The key to nailing L Hang Swipers is to avoid swinging. Keep your body as still as possible. This not only ramps up the intensity but also forces your core to work overtime to maintain stability. Momentum might feel like your friend, but here, it’s your enemy.

Pro Tip: If holding the L position feels too intense, bend your knees slightly. It’s better to maintain form than to sacrifice it for a “full” L.

7. Windshield Wipers

This pull up bar exercise for abs doesn’t just target your abs—it’s a full-core crusher that also gives your obliques some much-needed love. And trust me, your obliques deserve the attention. They’re the unsung heroes of that V-shaped torso you’re after.

How to do it: First, hang on the bar, then lift your toes toward the bar to get into a pike position. Once you’re in the pike, slowly and with control, swing your legs side to side, like the wipers on your car clearing away rain.

Swinging wildly might feel easier, but it’s cheating your core out of the work it needs. Keep it slow, controlled, and intentional. Your abs will scream, but that’s how you know it’s working.

Why does this move deserve a spot in your routine? It’s not just about the six-pack (though it’ll help you get there). It’s about building a stronger, more defined core that supports your entire upper body. Plus, it’s a killer way to improve grip strength and shoulder stability.

Pro tip: If you’re new to this, start with bent knees to make it easier. As you get stronger, straighten those legs and aim for full range of motion. And remember, it’s not about speed—it’s about control.

8. Tucked/Straddle Back Lever

It’s the second-hardest exercise on this list, and for good reason. This compound movement doesn’t just target your back—it’s a full-on muscle party, engaging your core, and shoulders.

The tucked back lever looks intimidating, but it’s actually the “gateway drug” of back levers. Once you get the hang of tucking your knees close to your chest and holding that position, you’ll feel like a gymnast in training. It’s challenging, sure, but it’s also oddly satisfying when you nail it.

The straddle version, though? That’s where things get real. Spreading your legs wide might sound like it’d make things easier, but nope—it’s a whole new beast. The wider stance shifts your center of gravity, demanding more from your core and back. It’s like going from a tricycle to a unicycle; the balance and strength required skyrocket.

Pro tip: Don’t rush it. This isn’t a move you want to half-bake. Take your time, build up your strength, and enjoy the process.

PS: if you want to make the back lever even more challenging, try doing them on the rings

9. Tucked Front Lever 

Let’s get one thing straight: this is the hardest exercise on this list. And if you’ve tried the tucked back lever, don’t get too comfortable. The tucked front lever cranks the difficulty up a notch.

What makes this move so challenging? It’s a compound exercise, meaning it doesn’t just target your abs. Your back, shoulders, and even your grip strength get thrown into the mix. Think of it as a full-body party where everyone’s invited, but no one’s having fun. The goal is to hang from the bar, tuck your knees toward your chest, and hold your body parallel to the ground.

The tucked front lever isn’t just about brute strength. It’s about control, balance, and mental fortitude. You’ll learn real quick that shaking like a leaf isn’t just a metaphor. And while it’s tempting to bail mid-hold, pushing through is where the magic happens.