Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsIsolation
  • Force TypeN/A
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Abdominal Pendulum Instructions

  1. The abdominal pendulum hits your lower abdominal muscles. Set up for the exercise by placing a mat on the floor and laying down on your back.
  2. Put your arms out at right angles to your body with your palms on the floor.
  3. Keeping your legs straight, left your legs off the floor until they're at a right angle to the floor. This is the start of the exercise.
  4. 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.
  5. Do not pause, and raise your feet up and across to the left side.
  6. Do not pause at the top of the movement. It should be one flowing movement.

​Exercise Tips:

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