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Core · Bodyweight

How to do it

Lying on a bench, gripping behind your head. Raise your body to vertical and lower **rigid as a plank**, without folding at the hips, as slowly as you can, until you almost touch the bench. It is one of the hardest ab exercises there is. You feel the whole abdomen and a lot of lower back holding on. Start with bent knees or by lowering only part way.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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