How to perform it
- Lie on your back on a mat with your spine in a neutral position.
- Bend your knees and keep your feet firmly on the floor about hip-width apart.
- Place your hands behind your head without pulling your neck, or cross them over your chest.
- Before the first repetition, engage your abs by gently drawing your navel inward.
- Lift your torso, bringing your shoulder blades off the floor, and continue upward until your chest approaches your knees.
- Exhale as you rise while keeping your neck aligned with your spine.
- Lower slowly, controlling the movement until your back touches the floor again.
- Repeat without using momentum.
What you should feel
Strong abdominal contraction throughout the upward phase. You may feel light activation of the hip flexors. There should be no pain in the lower back or neck.
Groups mentioned in the description
Exercise questions
Lie on your back on a mat with your spine in a neutral position. Bend your knees and keep your feet firmly on the floor about hip-width apart. Place your hands behind your head without pulling your neck, or cross them over your chest. Before the first repetition, engage your abs by gently drawing your navel inward. Lift your torso, bringing your shoulder blades off the floor, and continue upward until your chest approaches your knees. Exhale as you rise while keeping your neck aligned with your spine. Lower slowly, controlling the movement until your back touches the floor again. Repeat without using momentum.
Controlled trunk-flexion exercise to work the abs while maintaining stability during each repetition.
Strong abdominal contraction throughout the upward phase. You may feel light activation of the hip flexors. There should be no pain in the lower back or neck.
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.