Knees through Elbows (motion sequence: knee raises - leg raises - knees to elbows - toes to bar - knees thru elbows)

Muscles worked: Abdominals

Instructions:

   Knee raises
1) hanging on the bar, engage your core and keep your abs tight
2) start by keeping both your knees and feet close to each other
3) raise your knees up as high as you can reaching your upper abdominal
4) lower it back down to starting position and repeat

   Leg raises
1) hanging on the bar, engage your core and keep your abs tight
2) start by keeping both your knees and feet close to each other
3) raise your feet up as high as you can into a 90 degree angle
4) lower it back down to starting position and repeat

   Knees to elbow
1) hanging on the bar, engage your core and keep your abs tight
2) start by raising your knees high up and then aim to touch your elbows
3) as you descend from the top position, it is important to keep your core tight so as not to swing

   Toes to bar
1) hanging on the bar, engage your core and keep your abs tight
2) start by raising your feet up as high as you can ( knees slightly bent ) and touching the bar 
3) as you descend from the top position, it is important to keep your core tight so as not to swing

Knees thru elbow
1) hanging on the bar, engage your core and keep your abs tight
2) start by raising your knees up as high as you can and passing thru your elbows 
3) once the knees have slightly passed thru the elbows, start to lower them back to starting position 
4) as you descend from the top position, it is important to keep your core tight so as not to swing