This muscle building exercise, which can be done at home or a fitness center, needs no equipment and targets the abs, especially the rectus abdominis. With this exercise, the transversus abdominis will also be developed, which helps to flatten the stomach. A six pack and reduced belly fat is possible with this exercise.

Body Parts

  • Abdominals
  • Erector Spinae
  • Transversus Abdominis
  • Rectus Abdominis
  • Obliques


  • Place the toes and forearms on the floor.
  • Place the elbows and feet at shoulder width.


  • Elevate the pelvis and the torso.
  • Bend the pelvis towards the interior and lift it slightly higher than the shoulders.
  • Hold the position.


Keep the head aligned with the body. Never arch the back.