Exercise Instructions:

  1. Lay flat on the ground.
  2. Place your hands out beside you / slightly outside your butt / behind your head. Wherever is most comfortable and allows for the best contraction of your abs during the set.
  3. Keeping your feet together, put a slight bend in your knees and raise your legs off the ground in order to “switch on” your abs.
  4. Pull your knees up and towards your chest in an arc-like fashion, and lower them the same way, with control over the rep.
  5. Notice I come way beyond a 90* angle here, in fact my butt is off the ground as I reach the top of every rep. Until we progress beyond 90*, the hip flexors are the main muscles doing the work. Getting past that point, tilting the pelvis up towards the abs, and pulling your knees up to your chest, is what’s bringing the “lower abs” into the exercise.

Muscles Worked: