A Typical Session
18 Min
Warm-up
4m
Main Set
10m
Finisher
4m
6 kcal
/ min (est.)
3 × 20
sets × reps
Why this exercise
Difficulty: Beginner
Strengthens the upper abdominal muscles and improves core definition.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
20
Rest
30s
How to Perform
- 1.Lie flat on your back with knees bent and feet flat on the floor.
- 2.Place your hands behind your head lightly (don’t pull your neck).
- 3.Lift your shoulders off the floor, contracting your abs.
- 4.Slowly lower back down and repeat.
Pro Tips
- •Focus on lifting with your abs, not your neck.
- •Exhale while lifting, inhale while lowering.
- •Keep your lower back pressed into the mat.
Equipment
Mat
Safety
Avoid pulling your head forward with your hands.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.