equipment

Bodyweight

sets

3

reps

12-20

rest

45-60 sec

1. Lie flat on your back with your legs extended.
2. Place your hands under your glutes or flat at your sides.
3. Press your lower back into the floor.
4. Bring your legs together and point your toes forward.
5. Brace your midsection before the first repetition.

1. Raise both legs upward, keeping them straight or slightly bent.
2. Continue until your legs are roughly vertical.
3. Keep your lower back pressed into the floor throughout.
4. Lower your legs under control back toward the floor.
5. Stop just before your back would lift, then begin the next repetition.

Exhale as you raise your legs, inhale as you lower them.

• Keep your lower back flat — this defines how low you go.
• Lower slowly; the bottom of the range is the hardest part.
• Bend your knees slightly if your back starts to lift.
• Keep your neck relaxed on the floor.
• Stop the set when the back position breaks down.

• Letting the lower back arch off the floor at the bottom.
• Dropping the legs quickly instead of lowering them.
• Using momentum to swing the legs upward.
• Pulling on the neck or head with the hands.
• Going for high rep counts after control is lost.

From legs just above the floor to roughly vertical. The bottom of the range is limited by keeping the lower back flat.