Lay flat on the floor with your arms next to your sides.
Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
Repeat for the recommended amount of repetitions.
Variations: You can straighten your legs to make it harder or wear ankle weights.
Feb 4, 2010 9:21 AM:
Great exercise for the lower abs. Its one of those exercises that you do at the house and not at the gym unless your chick.
Great exercise for the lower abs. Its one of those exercises that you do at the house and not at the gym unless your chick. -See Less
Feb 3, 2010 8:52 AM:
this one is good i tried it yesterday did 3 sets of 10 (not much) i was just trying but it really works i could feel it in my abs
this one is good i tried it yesterday did 3 sets of 10 (not much) i was just trying but it really works i could feel it in my abs-See Less
Nov 15, 2009 10:58 PM:
Really gets the lower half warmed up, great first lower ab exercise
Really gets the lower half warmed up, great first lower ab exercise-See Less
Feb 4, 2010 9:21 AM:
Great exercise for the lower abs. Its one of those exercises that you do at the house and not at the gym unless your chick.
Great exercise for the lower abs. Its one of those exercises that you do at the house and not at the gym unless your chick. -See Less
Feb 3, 2010 8:52 AM:
this one is good i tried it yesterday did 3 sets of 10 (not much) i was just trying but it really works i could feel it in my abs
this one is good i tried it yesterday did 3 sets of 10 (not much) i was just trying but it really works i could feel it in my abs-See Less
Nov 15, 2009 10:58 PM:
Really gets the lower half warmed up, great first lower ab exercise
Really gets the lower half warmed up, great first lower ab exercise-See Less
Discounts & Deals - Sign Up!
Click to enlarge
of people found this tip helpful
Tip: Bent-Knee Hip Raise
Apr 25, 2010 1:53 PM: Heavy medicine ball makes the work out ten times better
of people found this review helpful
Review: Bent-Knee Hip Raise
Feb 4, 2010 9:21 AM: Great exercise for the lower abs. Its one of those exercises that you do at the house and not at the gym unless your chick.
of people found this review helpful
Review: Bent-Knee Hip Raise
Feb 3, 2010 8:52 AM: this one is good i tried it yesterday did 3 sets of 10 (not much) i was just trying but it really works i could feel it in my abs
of people found this review helpful
Review: Bent-Knee Hip Raise
Nov 15, 2009 10:58 PM: Really gets the lower half warmed up, great first lower ab exercise