How to perform it
- Lie on your back on a mat with your arms extended by your sides and your palms facing down.
- Raise your legs and keep your knees bent at approximately 90 degrees.
- Engage your abs and keep your lower back stabilized against the floor throughout the movement.
- Bring your knees toward your chest while slightly lifting your hips off the floor.
- Perform the upward phase with control without swinging your legs or using excessive arm force.
- Exhale as you lift your hips and focus the effort on contracting the lower abs.
- Inhale as you return, lowering slowly to the starting position without letting the movement become loose.
- Repeat with control while maintaining core tension throughout the set.
What you should feel
Contraction of the abs, with greater activation in the lower region. The effort should remain in the core, 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 extended by your sides and your palms facing down. Raise your legs and keep your knees bent at approximately 90 degrees. Engage your abs and keep your lower back stabilized against the floor throughout the movement. Bring your knees toward your chest while slightly lifting your hips off the floor. Perform the upward phase with control without swinging your legs or using excessive arm force. Exhale as you lift your hips and focus the effort on contracting the lower abs. Inhale as you return, lowering slowly to the starting position without letting the movement become loose. Repeat with control while maintaining core tension throughout the set.
Floor variation that combines leg movement and torso control to work the abs.
Contraction of the abs, with greater activation in the lower region. The effort should remain in the core, 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.