Cradle

Muscles worked

Setup

1. Lie flat on your back on a mat with legs fully extended and arms reaching overhead.
2. Engage your core by pressing your lower back firmly into the floor to eliminate any arch.
3. Lift your heels, head, and shoulder blades 2-3 inches off the mat to find a hollow body starting position.

How to do it

1. Exhale as you simultaneously pull your knees toward your chest and sweep your arms forward to hug your shins.
2. Squeeze your abdominals at the peak of the tuck, momentarily balancing on your glutes/tailbone.
3. Inhale as you slowly extend your legs and arms back to the hollow body position using a 2-second controlled tempo.
4. Ensure your feet and shoulders do not touch the ground at any point during the set.

Form checklist

• Keep your lower back glued to the floor during the extension phase.
• Avoid using momentum to swing the legs; initiate the movement from the hips and core.
• Keep your chin tucked slightly toward your chest to maintain a neutral cervical spine.
• Keep your quadriceps flexed and toes pointed during the extension to maintain full-body tension.

Pro tips

• Focus on 'shortening' the distance between your ribcage and pelvis during the tuck for maximum rectus abdominis activation.
• Maintain a 'hollow' ribcage position even when extended to ensure the deep transverse abdominis remains engaged.

Make it harder

• Slow down the extension phase to 4 seconds to significantly increase time under tension.
• Hold a light medicine ball or weight plate between your hands to increase the lever length and resistance.

Frequently asked

What muscles does the cradle work?

The cradle primarily targets the abs and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the cradle?

The cradle requires no equipment — just your body weight.

Is the cradle good for beginners?

The cradle is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals