Hanging Knee Raises
For this ab exercise hang from a bar with your hands about shoulder width apart with your legs hanging down. Curl your trunk up and slowly raise your knees as far as possible towards your chest.
I would just add hanging knee raises to target lower abs and what about an alternative to the close grip bench? Is that enough to work the tri's? I know the purpose is compound movements for overall strength.
A good variation of the Hanging Dumbell Leg Curl is to almost do a hanging knee raise with a dumbell between your feet. Your knees will come slightly up in front and you'll pull the dumbell straight up, not in an arc like in the regular version.
Just the other day I bought ab straps for my pull-up bar to add in some hanging knee raises, etc. When I got close to number 30 on the knee raises, I couldn't believe what happened.
For the lower abs, in increasing order of difficulty:
lying leg raises
reverse crunches
vertical lying leg thrusts
hanging knee raises
hanging leg raises ...
at a 90 degree angle and leaning back at a 90 degree angle, then the partner tosses the medicine ball 10x above the partners head on the floor, then 10 @ each side, like a rotary throw, then to finish 10x above the head again). Hanging Knee Raises; ...
 See also: Back, Exercise, Workout, Lower, Health
  
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