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Technique

  1. Lie on your back, lift your legs up with the knees bent and raise your arms to a vertical position.
  2. Engage your Abs to lift your butt and shoulders off the ground, so that only your lower back in contact with the ground.
  3. Slowly relax to let your butt and shoulders come back to ground and keep alternating between the active and relaxed positions.

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Muscles

Strength

Primary

  • Abs
  • Obliques

Secondary

  • Pelvis
  • Rectus abdominis
  • External oblique
  • Internal oblique

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkflexion
trains stretches

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Progressions

e0p6

Hollow body hold arms down

Beginner
e0wu

Dead bug march

Beginner

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Variations

e0ew

Dead bug

Beginner
e0zk

Chair crunch

Beginner
e0ih

Crunch

Beginner
e0wx

Seated scissors

Beginner
e0ir

Hollow body crunch

Novice
e0q0

Hollow body rock

Novice
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