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Also known as: Lying to forward fold.

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Technique

  1. Lie on the ground, face up, with your legs straight and your arms straight overhead.
  2. Bring your arms in and tuck your chin to lift your head off the ground.
  3. Continue peeling yourself off the ground, one vertebrae at a time, by engaging your Abs, to slowly curl forward.
  4. Sit up and finish with your arms parallel to the ground, or reach for your feet at the end.
  5. Then reverse the motion, also very slowly, back to the starting position.

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Muscles

Strength

Primary

  • Abs
  • Obliques

Secondary

  • Pelvis
  • Quadriceps
  • Hip adductors
Flexibility

Primary

  • Spine
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

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

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Appears in

Flexibility
Joint movements
Trunkflexion
trains stretches
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Sitting leg extensions

Beginner
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Tuck-up

Beginner
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Tuck reverse crunch

Beginner
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Lying legs raise

Beginner
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Butt walk

Beginner
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