Spine Lumbar - Flexion

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
2. Place your hands lightly behind your ears or cross them over your chest to avoid pulling on your neck.
3. Press your lower back firmly into the floor to engage your deep core before starting.

How to do it

1. Exhale and contract your abdominals to curl your head, neck, and shoulder blades off the floor.
2. Focus on pulling your ribs toward your hips, allowing the spine to round naturally.
3. Inhale as you slowly lower your upper body back to the starting position with a controlled tempo.

Form checklist

• Keep your lower back in contact with the floor at all times.
• Maintain a space about the size of an orange between your chin and chest.
• Avoid using momentum or swinging your arms to lift your torso.
• Ensure the movement comes from abdominal contraction, not hip flexor pull.

Pro tips

• Visualize your ribcage sliding down toward your belly button to maximize the shortening of the abdominal fibers.
• Hold the peak contraction for one second to increase time under tension and mind-muscle connection.

Make it harder

• Lift your feet off the floor into a 'tabletop' position with knees at a 90-degree angle.
• Extend your arms straight overhead to increase the lever length and resistance.

Frequently asked

What muscles does the spine lumbar - flexion work?

The spine lumbar - flexion primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the spine lumbar - flexion?

The spine lumbar - flexion requires no equipment — just your body weight.

Is the spine lumbar - flexion good for beginners?

Yes. The spine lumbar - flexion is a beginner-friendly movement and a strong foundation to build on.

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• 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