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Technique

  1. Lie down on the ground, facing up.
  2. Contract your Abs and lift your legs and upper back off the ground; at this point, only your lower back and upper buttocks should be in contact with the ground (your arms can also lightly rest on the ground).
  3. Lift one leg upward and let the other one go down to just above the ground.
  4. Switch their positions and keep alternating.

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Form tips

  • There should be no space between your lower back and the ground.
  • Do not crane your neck forward: keep your neck neutral and look to the ceiling.
Logging: Alternate sides continuously.

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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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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.