A bodybuilding exercise that focuses on working the abdominals, especially the rectus abdominis, but also the lower abdominals and the hip flexors. This exercise is a CrossFit movement, and does not need any equipment, so can be done as part of an at home or gym workout. A flatter stomach and reduced belly fat can be expected with doing this exercise regularly. Use a free weight to increase the intensity of the movement.

Body Parts

  • Abdominals
  • Hips
  • Erector Spinae
  • Transversus Abdominis
  • Rectus Abdominis
  • Hip Flexors


  • Lay on the floor and extend the arms and legs so that the hands and feet are over the abdomen.
  • Bend the pelvis in and elevate the shoulders.


  • Bring the arms and legs towards the floor without arching the back.
  • Return to the starting position and point the fingers towards the toes.


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