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IntermediateStrengthTier T2

Sit on a mat and lean back onto both forearms with your knees bent. Tighten your stomach and lift one straight leg, then lower it and lift the other. You may feel the front of your stomach and thigh working.

Targets: Spine Chain (Full Spine)
Muscles: Rectus Abdominis

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Low back pain.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on a mat with your knees bent and your feet flat, hands behind you.
  • Lean back until your weight rests on both forearms, and tighten your stomach muscles.
  1. Man seated on a mat leaning back on both forearms with his knees bent and feet flat.

    Step 1 of 5

    Sit with your knees bent and feet flat, then lean back onto both forearms and tighten your stomach.

  2. Seated man leaning on his forearms with his right leg straight and raised off the mat.

    Step 2 of 5

    Lift your right foot and straighten your knee until the leg points away, toes leading.

  3. Man seated on a mat leaning back on both forearms with his knees bent and feet flat.

    Step 3 of 5

    Sit with your knees bent and feet flat, then lean back onto both forearms and tighten your stomach.

  4. Seated man leaning on his forearms with his left leg straight and raised beyond his bent right knee.

    Step 4 of 5

    Lift your left foot and straighten your knee until the leg points away, toes leading.

  5. Man seated on a mat leaning back on both forearms with his knees bent and feet flat.

    Step 5 of 5

    Sit with your knees bent and feet flat, then lean back onto both forearms and tighten your stomach.

What you should feel

You may feel the front of your stomach and the front of your lifting thigh working.

Breathing

  • Breathe out gently as you lift the leg. Do not hold your breath.

Safety Information

Keep your low back in the same braced position. Stop if your low back hurts or starts to arch. Move slowly; do not swing the leg up. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.