Exercise profile
Best forMuscle growthGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksAbs
Recommended3 sets x 12-20 reps
Who it suits AgeAny BMIAny SexAny HeightAny WaistA larger waist can limit trunk flexion; reduce the range and keep the neck relaxed.
- Purpose
- A simple movement to train the upper abs.
- Setup
- Lie on your back, knees bent, hands by the ears.
- Common mistakes
- Pulling on the neck instead of lifting with the abs.
- Easier
- Reduce the range and cross the arms on the chest.
- Harder
- Hold a weight or slow the tempo.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s