A lower abdominal exercise that helps strengthen the core.
- +Strengthens lower abs and hip flexors
- +No equipment required
- +Can be done lying down or hanging for variation
- –Requires proper form to avoid lower back strain
- –Not suitable for those with lower back issues
- –May be challenging for beginners
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, head down, legs straight, hands by sides or under hips
- Brace your core and press your lower back gently into the floor
- Keep legs together, toes up, and glutes lightly squeezed
- Raise legs slowly until hips tilt slightly (about 45–90 degrees)
- Lower them under control until heels hover a few inches off the floor
- Breathe out on the way up, in on the way down; avoid holding your breath
- Keep your lower back flat; stop if it arches or you feel back strain
- Make it easier by bending knees; harder by pausing at the bottom or moving slower