How to perform it
- Lie on your back on a mat with your arms open by your sides to provide stability.
- Keep your knees bent and your legs raised at approximately 90 degrees.
- Engage your abs and keep your lower back stable throughout the movement.
- Bring your knees toward your torso with controlled flexion.
- Slightly lift your hips off the floor at the end of the movement without using momentum.
- Slowly return to the starting position while keeping your abs engaged.
- Exhale as you bring your knees toward your torso and inhale as you return.
- Repeat with control without swinging your legs or fully relaxing your core.
What you should feel
Contraction of the abs, especially the lower region. You should feel core activation without pain in the lower back, neck, or hips.
Groups mentioned in the description
Exercise questions
Lie on your back on a mat with your arms open by your sides to provide stability. Keep your knees bent and your legs raised at approximately 90 degrees. Engage your abs and keep your lower back stable throughout the movement. Bring your knees toward your torso with controlled flexion. Slightly lift your hips off the floor at the end of the movement without using momentum. Slowly return to the starting position while keeping your abs engaged. Exhale as you bring your knees toward your torso and inhale as you return. Repeat with control without swinging your legs or fully relaxing your core.
Floor variation that combines leg movement and torso control to work the abs.
Contraction of the abs, especially the lower region. You should feel core activation without pain in the lower back, neck, or hips.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.