Abdominal crunches Legs raise
Lie on your back, knees bent at 90 degrees, feet off the floor, with shins parallel to the ground (tabletop position). Place your hands lightly behind your head or crossed over your chest.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- Rectus Abdominis
Secondary muscles
- Obliques
- Hip Flexors
Target muscles
- abs
- hips
How to perform
- 1
Lie on your back, knees bent at 90 degrees, feet off the floor, with shins parallel to the ground (tabletop position).
- 2
Place your hands lightly behind your head or crossed over your chest.
- 3
Engage your core, drawing your navel towards your spine and pressing your lower back into the mat.
- 4
Exhale as you slowly curl your head, neck, and shoulders off the floor, bringing your rib cage towards your hips.
- 5
Keep your lower back pressed into the mat and avoid pulling on your neck.
- 6
Pause briefly at the top, then slowly lower back down with control to the starting position.
Safety & form
Train smart. Read these notes before adding heavy load.
