This core exercise focuses on the lower abdomen and helps stabilize your core. It also feels great, giving you a nice stretch in your back and strengthens your hip flexors, and helps you lift your knees high when hiking up a hill.
HOW TO DO IT:
- Sit on the ground with knees bent at 90º, feet flat on the ground
- Lie back so your back is flat on the ground
- Put arms out, palms down, to brace yourself
- Slowly raise your legs, bringing knees toward your head, and…
- …curl your core to lift your hips off the ground
- Swipe your hands together under your butt
- Slowly return to starting position
- Repeat
MAKE IT COUNT:
- Focus on pulling your legs up using your lower abs
- Keep going until you can’t lift your feet off the ground
MAKE IT EASIER:
- Skip the swiping part, keeping hands wide for more stability
- Lift one leg at a time, straighten it upward, then lower it slowly
- Lift both legs but don’t worry about getting your hips off the ground
MAKE IT HARDER:
- Go slower
- Perform exercise with legs straight throughout entire movement
- Thrust your legs toward the ceiling at top of movement
MAKE IT FUN:
- Pretend you’re a roly-poly trying to kick the sky
- Roll side to side to massage your back after your last rep
PRACTICAL USES:
- Lifting legs in and out of bed
- Getting in and out of a car
- Curling up in a ball
- Kneeing a soccer ball
- Hacky Sack!
- Stepping over barriers
DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.
If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.