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Abs, Hip Flexors, LatsBodyweight

An advanced bodyweight exercise where you suspend your entire body off the ground, supported only by your upper back and shoulders. It heavily targets the abs, hip flexors, and lats, requiring high-level core strength and total-body control.

How to do it

1Lie on your back and firmly grip a sturdy support behind your head.

2Drive your torso and legs up into the air, balancing on your shoulder blades and upper back.

3Lock your body into a straight line from shoulders to feet, squeezing your core and glutes.

4Lower your rigid body down in a slow, controlled motion.

5Hover just above the floor, then pull back up using your abs and lats.

Common mistakes

Bending at the hips — takes tension off your core.

Dropping down too fast — reduces effectiveness and risks lower back injury.

Shifting weight onto your neck — puts dangerous pressure on your cervical spine instead of your shoulders.

Breathing

Inhale as you lower your body, and exhale as you pull back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.