1. Hang from a pull-up bar in an overhand grip, hands shoulder-width apart, arms and legs straight. 2. Engage shoulders and core, swing into a hollow position, body slightly curved forward. 3. Pull your knees up towards your chest as you swing back into the hollow position. 4. Flick your feet up to touch the bar with your toes, keeping your legs as straight as possible. 5. Let your legs come back down, and re-engage the hollow position.

1. Hang from a pull-up bar with your hands in an overhand grip, slightly wider than shoulder-width, arms extended. 2. Raise your knees, aiming to reach your elbows with each lift. 3. Lower knees slowly back to the starting position and repeat.

1. Grab the pull-up bar with both hands in an underhand grip. 2. Do a pull until your chin is above the bar. 3. Hold the position at the top for a few seconds. 4. Lower yourself slowly back to the starting position. 5. Keep your body as straight as possible during the hold.

1. Grip the pull-up bar with your hands shoulder-width apart and palms facing you. 2. Pull yourself up until your chin is over the bar. 3. Hold briefly at the top. 4. Slowly return to the starting position.

1. Hang from a pull-up bar with a firm overhand grip. 2. Pull yourself up until your chest is near the bar. 3. Briefly hold the top position. 4. Slowly lower yourself back to the starting position.

1. Hang from a bar with hands wider than shoulder-width apart, palms facing away from you. 2. Pull yourself up until your chin is over the bar. 3. Hold for a brief moment, then lower yourself slowly back to the starting position.