A Typical Session
24 Min
Warm-up
4m
Main Set
15m
Finisher
5m
8 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Intermediate
Targets the lower abs and hip flexors, helping improve core stability and lower-body control.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
60s
How to Perform
- 1.Lie on your back with legs extended and arms at your sides.
- 2.Lift your legs up until they form a 90° angle with your torso.
- 3.Lower them slowly until just above the floor — don’t touch down.
- 4.Repeat with controlled movement.
Pro Tips
- •Keep your lower back pressed into the floor.
- •Move slowly to increase tension in abs.
- •Engage your core throughout the exercise.
Equipment
None
Safety
Avoid arching your back. Keep control over leg motion.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.