A strength training exercise does not require any equipment and can be done at home or in the weight room at a gym. The exercise targets the core, especially the rectus abdominis and obliques. Performing this exercise consistenly may help develop core definition, but gaining muscle mass and losing stomach fat.

Body Parts

  • Hips
  • Legs
  • Hip Flexors
  • Hamstrings
  • Gluteus maximus
  • Gluteus medius


  • Lay on the floor with the feet against the floor.
  • Extend the arms alongside the body.
  • Keep the head straight.
  • Place the feet near the glutes.


  • Elevate the pelvis in line with the shoulders and the knees.
  • Bring the pelvis towards the floor while pushing the belly button towards the spine.
  • Push the lower back to the floor.


Keep the head aligned with the body. Never rest the weight on the neck.