How to perform it
- Lie on your back on a mat with your spine neutral and your knees bent.
- Place your feet on the floor, aligned with your hips.
- Place your hands beside your head or crossed over your chest without pulling on your neck during the movement.
- Before the first repetition, engage your abs by gently drawing your navel toward your spine.
- Lift your torso with control until your shoulder blades come off the floor while keeping your gaze upward.
- Exhale as you rise, focusing the effort on contracting your abs.
- Inhale as you lower, returning slowly until your back nearly touches the floor.
- Repeat with control without using momentum or fully relaxing your abs between repetitions.
What you should feel
Contraction of the abs, especially the upper region. You should feel core activation without discomfort in the lower back or neck.
Groups mentioned in the description
Exercise questions
Lie on your back on a mat with your spine neutral and your knees bent. Place your feet on the floor, aligned with your hips. Place your hands beside your head or crossed over your chest without pulling on your neck during the movement. Before the first repetition, engage your abs by gently drawing your navel toward your spine. Lift your torso with control until your shoulder blades come off the floor while keeping your gaze upward. Exhale as you rise, focusing the effort on contracting your abs. Inhale as you lower, returning slowly until your back nearly touches the floor. Repeat with control without using momentum or fully relaxing your abs between repetitions.
Controlled trunk-flexion exercise to work the abs while maintaining stability during each repetition.
Contraction of the abs, especially the upper region. You should feel core activation without discomfort 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.