A core exercise that targets the lower abs by lifting the legs toward the chest while lying on the floor.
- +Effectively engages the lower abs
- +Less strain on the neck compared to traditional crunches
- +Can be modified for different difficulty levels
- –Using momentum instead of muscle engagement reduces effectiveness
- –Can strain the lower back if legs are swung too forcefully
This exercise targets:
Core
Abs
Obliques
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on your back, arms by sides or hands lightly under hips
- Bend knees 90 degrees, feet together, low back pressed into the floor
- Brace your core and exhale
- Curl your pelvis up, bringing knees toward chest; lift hips slightly off the floor
- Inhale and lower slowly until toes hover; keep low back flat
- Move with control—no swinging or using momentum
- Keep head and neck relaxed; don’t pull with your arms
- Do 8–15 reps, focusing on smooth, small hip lift