Knees to Chest

A good abdominal exercise for all levels, knees to chest can be made more difficult by using a gym ball between your knees and changing the speed and number of reps. Read our quick guide below to get started.

knees to chestAvoid this exercise if you have lower back problems.
 

The starting position for Knees to Chest is flat on the floor, knees bent. To perform the exercise, lift both feet off the floor, ankles and knees together, while pressing your low back into the floor.

Exhaling gently, contract your abs and bring your knees towards your chest. Pause, then slowly extend your legs out. Your lower back and head should stay in contact with the floor throughout the movement, arms pushing down against the floor for balance.

To avoid injury to the lower back, do not allow your legs come up or go out to far - stop while your knees are still slightly bent on the outward phase.

Advanced exercisers can make this more difficult by holding a soft ball between the knees throughout the movement.

Beginners should aim for two sets of 8 - 12 reps, stopping immediately if any pain felt in the lower back area.

Intermediates two sets of 15 - 20 reps; Advanced should do three sets of 20+ reps. Rest for 15 - 20 seconds between sets.

For a challenging workout, why not try one of our sample ABS WORKOUT

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