Bent-Knee Hip Raises are a beginner-friendly movement designed to isolate and strengthen the lower abdominals. By keeping your legs bent and focusing on controlled hip motion, this exercise promotes better core control and a strong foundation for more advanced abdominal training.
Instructions
- Lie flat on the floor with your arms at your sides.
- Bend your knees at about a 75-degree angle and lift your feet about 2 inches off the floor.
- Using your lower abs, pull your knees toward your chest, maintaining the bend in your legs.
- Raise your hips off the ground by rolling your pelvis backward. At the top of the movement, your knees should be over your chest.
- Squeeze your abs briefly at the top, then slowly return to the starting position.
- Repeat for the desired number of repetitions, keeping the motion controlled.