Pullup & Knee Raise

You'll never get the body you want by doing the easy exercises. Pulldowns and crunches may work your back and abs, but they don't work those areas hard enough to net you great gains in a short time. To really widen your lats and improve your pullup strength, you need to do pullups. And as tough as crunches are, a better way to work your abs is when you're upright, forcing them to stabilize your whole body. Fuse these two moves together and you get a killer combo lift that's well worth the added effort.

HOW TO DO IT
Grab the bar overhand, hands slightly wider than shoulder-width apart, and hang [1]. Pull your body up until your chin is above the bar, and hold [2]. From the up position, contract your abs and raise your knees to your chest (let your back round as your spine curls upward) [3]. Now lower your knees, then lower your body back to the starting position. That's one rep. Perform three sets of eight to 10 reps, resting 60 seconds between each set.