Abdominals
Bent-Knee Hip Raise
A floor ab move in which you tuck your knees in and roll your pelvis upward, working the lower abdominals.
Primary musclesAbdominals
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min
Estimate range 12–21 kcal (±25 %)
Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Lie face up with your thighs pulled in and your knees bent over your hips.
- 2Press your palms into the floor beside you for stability.
How to perform
- 1Roll your pelvis toward your ribs so your hips rise slightly.
- 2Hold the top for a beat and feel your lower abs tighten.
- 3Let your pelvis roll back to the floor slowly.
- 4Continue without letting your knees swing.
