A strength training exercise that focuses on working the abdominals, obliques and shoulders. This is a bodyweight exercise that allows you to develop appropriate strength, and can even help you achieve a six pack while decreasing hip size. You can do this exercise in a gym or at home, as it does not require any equipment.

Body Parts

  • Shoulders
  • Chest
  • Triceps Brachii
  • Anterior Deltoid
  • Transversus Abdominis
  • Obliques


  • Place your hands on the ground, shoulder-width apart.
  • Place your feet on the ground slightly inside shoulder width.
  • Keep your trunk straight.
  • Bend your elbows to lower your chest onto the ground.


  • During the concentric phase, extend your elbows.
  • Rotate your hips.
  • Horizontally flex your shoulder.
  • Look at your hand during the rotation to facilitate the torsion movement Align your hand on the ground with your hand pointing upwards.
  • Come back to the initial position by horizontally flexing your shoulder and rotating your trunk.


Keep an adequate lumbar curve. Keep your abs contracted.