Abdominal Pendulum Exercise Video

Exercise Instructions:

The abdominal pendulum hits your lower abdominal muscles. Setup for the exercise by placing a mat on the floor and laying down on your back. Put your arms out at right angles to your body with your palms on the floor. Keeping your legs straight, left your legs off the floor until they're at right angles to the floor. This is the start of the exercise. Twisting only at the hips and keeping your legs straight and feet together, slowly lower your feet to the right as far as possible without losing stability. Do not pause, and raise your feet up and across to the left side. Do not pause at the top of the movement, it's one flowing movement.

Tips & Advice:

This exercise can also be done with a dumbbell held between the feet for some added intensity. For maximum benefit do the exercise slowly and lower feet as far as possible.

More Bodyweight Abs Exercises:

1. Sit Up
2. Floor Crunch (legs on bench)
3. Twisting Bench Crunch
4. Twisting Floor Crunch
5. Lying Floor Leg Raise
6. Lying Alternate Floor Leg Raise
7. Lying Floor Knee Raise
8. Lying Alternate Knee Raise
9. Lying Bench Leg Raise
10. Lying Leg Raise With Hip Thrust
11. Lower Abdominal Hip Roll
12. Reach And Catch
13. Alternate Reach And Catch
14. Bench Jack Knife
15. Decline Sit Up
16. Twisting Decline Sit Up
17. Decline Abdominal Reach
18. Decline Bench Knee Raise
19. Decline Bench Alternate Knee Raise
20. Decline Bench Leg Raise
21. Decline Bench Alternate Leg Raise
22. Decline Leg Raise With Hip Thrust
23. Side Crunch
24. Side Crunch With Leg Lift
25. Plank
26. Side Plank
27. Plank With Feet On Bench
28. Hip Thrusts
29. Abdominal Air Bike
30. Seated Leg Tucks
31. Floor Toe Reach
32. Lying Heel Touches
33. Russian Twist
34. Hanging Leg Raise
35. Hanging Knee Raise
36. Twisting Hanging Knee Raise
37. Roman Chair Knee Raise
38. Roman Chair Twisting Knee Raise
39. Chair Leg Raise

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Exercise Pictures:

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