Pendulum Leg Raise

Obliques, Abs, Hip FlexorsBodyweight

Done lying on your back, this exercise involves smoothly lowering your legs from side to side. It targets the abs, obliques, and hip flexors while building core control and lower-back stability.

How to do it

1Lie on your back, extend your arms out to the sides for support, and raise your legs straight up (or slightly bent).

2Slowly lower your legs to one side without letting the opposite shoulder lift off the floor.

3Pause briefly at the bottom, keeping your abs fully engaged.

4Pull your legs back to vertical using your core strength.

5Repeat to the opposite side, maintaining a smooth, controlled tempo.

Common mistakes

Lifting shoulders off the floor — loses core control and shifts tension onto the lower back.

Dropping legs too fast — risks lower back discomfort.

Arching the lower back at the start — reduces ab activation and creates excess strain.

Breathing

Inhale as you lower your legs to the side, and exhale as you return them to vertical.

Make it harder or easier

To regress, bend your knees at a 90-degree angle; to progress, keep your legs completely straight or hold a pause at the bottom.

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.