Flexion Leg Sit Up (Bent Knee)

Setup

1. 01Lie on your back with knees bent about 90 degrees and feet flat.
2. 02Keep the feet unanchored so the abs must do the lifting.
3. 03Reach the arms forward along the thighs or cross them on the chest.
4. 04Tuck the pelvis slightly to set the lower back near the floor.

Execution

1. 01Exhale and curl the chin, then the ribcage, peeling the spine up one segment at a time.
2. 02Continue flexing until the torso is upright over the hips.
3. 03Reverse the motion, laying the spine down vertebra by vertebra.
4. 04Finish each rep with the shoulder blades back on the floor.

Checkpoints

• -The spine rounds progressively; no flat-back hinging.
• -Feet stay down without anyone or anything holding them.
• -The tempo is even in both directions.
• -The abs stay contracted throughout, including the descent.

Common mistakes

• -Jerking up with straight-back momentum from the hip flexors.
• -Letting the feet fly up because the movement is rushed.
• -Collapsing down fast instead of rolling down with control.
• -Whipping the arms forward to cheat the ascent.