Instructions:

1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
2. Engage your core muscles and lift your knees towards your chest, bending at the hips and knees.
3. Pause for a moment at the top of the movement, squeezing your abs.
4. Slowly lower your legs back down to the starting position.
5. Repeat for the desired number of repetitions.