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Technique

  1. Lie on your back, lift your legs up with the knees bent and let your arms hover just above the ground alongside your torso.
  2. Engage your Abs to lift your butt and shoulders off the ground, so that only your lower back in contact with the ground.

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Form tips

  • Keep your head neutral: do not crane your neck forward. It may help to look at the ceiling.
  • Aim to be in contact with the ground with as small of an area of your lower back as possible. This will create additional Abs engagement.

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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

e0iq

Dead bug crunch

Beginner
e0ih

Crunch

Beginner
e0zk

Chair crunch

Beginner
e0wx

Seated scissors

Beginner
e057

Hollow body hold

Novice
e0uh

Assisted boat pose

Beginner
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