Grab the Chin Up bar at about shoulder width, with your palms facing away from you.  Begin from a hanging position with your elbows fully extended.  Slowly and smoothly bend your arms and pull your self up, your chin should raise slightly above bar, Pause briefly at the top before slowly returning to the starting position with the elbows extended. Repeat for as many reps as possible. This exercise can be made harder, by adding some weight either around your waist with a suitable weight lifting belt, or by attaching ankle weights.

Lie on your back on Nylon Exercise Mat (optional), bending your knees to about 90° with your feet flat on the floor. Slip toes under Sit Up Bar and cross arms over chest. Raise your torso, shoulders, and head 6 to 12 inches. Tense your abdominal muscles and hold this position for a few seconds. Return slowly to the floor and repeat.