Bent-Knee Hip Raise

A core exercise performed lying on your back where you bring bent knees toward your chest while raising your hips off the ground. This movement targets the lower abdominals.

Instructions

1. Lay flat on the floor with your arms next to your sides, palms down.
2. Bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
3. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement.
4. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in.
5. Repeat for the recommended amount of repetitions.

Tips

• Maintain a controlled motion at all times
• At the end of the movement your knees will be over your chest
• Keep your arms pressed into the ground for stability
• Do not swing the legs; use controlled abdominal strength
• This is an excellent exercise for lower ab development