Control balance

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Iliopsoas

Secondary muscles

Erector Spinae, Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Lie down on your back, raise your legs towards the head, and hold your feet by extending your arms overhead.
2. Release your right leg and take it upward until it becomes vertical to the floor.
3. Place your free hand on your left calf and maintain balance.
4. Hold for a while, return to the starting position, and repeat.

Form tips

• Perform the movement with control, especially when lifting and lowering your legs, to maximize muscle activation and prevent injury.
• Ensure your shoulders remain on the floor and avoid straining your neck.
• Breathe steadily throughout the exercise, exhaling as you lift your leg and inhaling as you lower it.
• Use a mat or soft surface to support your back and prevent discomfort during the exercise.