Exercise profile
Best forRehabGeneral fitnessPosture
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksAbs
Recommended3 sets x 8-12 reps per side, slow
Who it suits AgeAny BMIAny SexSupine core bracing; modify or skip in pregnancy and during early postpartum recovery. HeightAny WaistAny
- Purpose
- Teaches core bracing while the limbs move.
- Setup
- Lie on your back, arms up, knees bent over the hips.
- Common mistakes
- Letting the lower back arch up off the floor.
- Easier
- Move only the legs, keep the arms still.
- Harder
- Slow the movement or hold light weights.
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