CrossFit Women: Killer Six Pack Abs Workout – Knees to Elbows Exercise!

Killer Six Pack Workout, CrossFit Women: Killer Abs Workout – Knees to Elbows Exercise! Six-pack workout!
This Abs exercise will build you very strong Abs!


What is CrossFit?
CrossFit is an effective way to get fit. Anyone can do it. It is a fitness program that combines a wide variety of functional movements into a timed or scored workout. They do pull-ups, squats, push-ups, weightlifting, gymnastics, running, rowing…

How to Do Proper Knees to Elbows

Just find a pull-up bar.
Hang at full extension and lift your knees to touch your elbows (or as high as you can).
More control movement better workout!

Knees to elbows is an exercise I am adding to my workouts. This exercise works your Abs many times harder than regular sit-ups!

How to do Hanging Leg Raises

Hanging leg raises isolate and work your lower abs.

1.Hang at full extension
2. From the starting position, use your lower abdominal muscles to lift your legs straight up in front of you. Keep lifting until your legs are parallel to the floor and your body is piked at a 90-degree angle. Do not swing your legs or use your lower back to lift.
3. Lower your legs back to the starting position. As you descend, keep your pelvis tucked under to keep the focus on your lower abs. Don't allow your legs to fall so low that you lose the flex in your stomach and have to use your lower back muscles. When you reach the bottom of the leg raise, reverse and begin your next lift.

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Feeling Good, Feeling Strong!



  1. knoxvilleguy2

    October 23, 2011 at 10:56 am

    I’m gonna need something tall to pull up on. My bathroom towel rack isn’t
    tall / high enough. ;~)

  2. wetsuit5

    October 23, 2011 at 6:05 pm

    What kind of tree were you under?

  3. epiphaknee

    October 23, 2011 at 8:41 pm

    Great bikini! That is a Very Difficult Exercise!! Macho Strength!!

  4. brentz3

    October 24, 2011 at 9:36 am

    I agree with the earlier comment. Your strength is very Macho! Great job!

  5. JPTyler5150

    October 25, 2011 at 12:09 am

    HOT!!!…..yet VERY difficult to perform! LOL! I’m certainly going to try
    it now. Thanks for sharing. 

  6. Adam Štika

    October 25, 2011 at 2:33 pm

    Great exercise this is one what I love to do…gotta keep them abs fresh

  7. Dominic Munnelly

    October 30, 2011 at 10:53 pm

    What the feck those this have to do with crossfit? Arms should be straight

  8. CzechFitnessGirl

    October 31, 2011 at 7:04 am

    @Transform1234 OMG! You are so negative. You didn’t read it in video. I
    said I am practising and I have to get my arms straight! 

  9. CzechFitnessGirl

    October 31, 2011 at 7:04 am

    @TheMslara26 haha! thanks! 

  10. CzechFitnessGirl

    October 31, 2011 at 7:05 am

    @AdamasCZ Thanks! I think it is killer for abs. I am sure I will get
    stronger abs with this exercise.

  11. CzechFitnessGirl

    October 31, 2011 at 7:05 am

    @atman5150 Thanks! Try it for sure! It is great exercise!

  12. CzechFitnessGirl

    October 31, 2011 at 7:08 am

    @knoxvilleguy2 I am trying this exercise in bathroom as well. haha! I have
    this door pull- ups bar.

  13. knoxvilleguy2

    October 31, 2011 at 10:22 am

    @CzechFitnessGirl That’s what I need, Simona ! Indoors, I’m TOO tall !
    Outdoors, I’m not TALL ENOUGH !

  14. Dominic Munnelly

    November 1, 2011 at 1:57 pm

    @CzechFitnessGirl Nope not being negative at all. Your title has CROSSFIT
    as the first word so kind of expected something remotely looking like
    crossfit not fitness horn. Best of luck and I like your message but for me
    needs more refining

  15. CzechFitnessGirl

    April 27, 2012 at 5:29 pm

    Knees to elbow is CrossFit exercise. I love fitness and I love to practise

  16. CzechFitnessGirl

    April 27, 2012 at 5:30 pm

    Thank you from Macho Doll with Monster Biceps!

  17. nordik

    August 13, 2012 at 6:29 pm

    lol most ridiculous workout attire ever..awesome

  18. Prajas Raut

    August 29, 2013 at 2:22 pm

    I already told you. You are smart if you understand you need to eat right
    at your age to kill your belly. And one of my friend working in fitness
    field suggested me this 7 secret food items to kill our jelly belly. you
    can see it here

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