Beginner
FLAG
Waist
Body Part
Abs
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Abs
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
2
Step:2 Engage your core and lift your legs off the ground, keeping them straight.
3
Step:3 Using your core and upper body strength, raise your legs until they are parallel to the ground.
4
Step:4 Hold this position for as long as you can, maintaining a straight body line.
5
Step:5 Slowly lower your legs back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
