This exercise involves lying on your back with your knees bent and feet flat on the ground. You then lift your hips up towards the ceiling, squeezing your glutes, and then perform a crunch by lifting your upper body towards your knees. This exercise targets the abs and glutes.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens core muscles
- Improves balance and stability
- Increases body awareness and control
- Can be modified for different fitness levels
- Can be done anywhere without equipment
How to perform
- Start by lying on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides with your palms facing down.
- Lift your hips off the ground, squeezing your glutes and engaging your core.
- Hold this position for a few seconds, then lower your hips back down to the ground.
- Next, lift your shoulders off the ground and bring your knees towards your chest, crunching your abs.
- Lower your shoulders and legs back down to the starting position.
- Repeat the hip raise and crunch movements for the desired number of reps.
FRONT VIEW
BACK VIEW
Abs
Primary
Obliques
Primary
Glutes
Primary
Hamstrings
Primary