A bodyweight abdominal exercise that trains the abs and hip flexors.
- +Simple and easy to scale
- +Trains trunk bending strength
- –Hip flexors can dominate
- –May irritate the lower back
This exercise targets:
Core
Abs
Obliques
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on your back, knees bent, feet flat hip‑width, arms crossed on chest
- Brace your abs and lightly press your lower back toward the floor
- Exhale as you roll your torso up, chest toward thighs, one vertebra at a time
- Come up until your torso is near upright without yanking or jerking
- Inhale as you lower slowly, controlling the descent back to the floor
- Keep your chin slightly tucked; don’t pull on your neck or head
- Avoid anchoring feet if possible to reduce hip‑flexor dominance
- Stop if you feel sharp low‑back pain; use a crunch if full sit‑ups bother you
