Exercise profile
Best forMuscle growthGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksAbs, Hips
Recommended3 sets x 10-15 reps
Who it suits AgeAny BMIAny SexSupine core work; modify or skip in pregnancy and during early postpartum recovery. HeightAny WaistA larger waist can shorten the comfortable range; bend the knees or lower one leg at a time.
- Purpose
- Trains the lower abs lying on the floor.
- Setup
- Lie on your back, hands under the hips, legs straight.
- Common mistakes
- Letting the lower back arch off the floor.
- Easier
- Bend the knees or lower one leg at a time.
- Harder
- Add an ankle weight or slow the lowering.
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