Description

The pelvic raise involves holding your legs vertically in the air and lifting your pelvis away from the floor. This mainly trains the lower part of the straight abdominal muscles.

Exercise

Pelvic lift

Type: Bilateral Rest: 120s Equipment: Kurzhantel

Tutorial

1

Lie on your back on the floor or a flat bench and stretch your legs vertically upwards. Clamp a dumbbell between your feet. Hold on to the flat bench with your hands at head height. This is your starting position.
2

Lift your pelvis vertically up and away from the bench. Perform this movement by tensing your lower abdominal muscles. Keep your legs straight. Exhale as you do this.
3

Slowly bring your pelvis back to the starting position. Breathe in as you do so.
4

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Your upper back is in contact with the floor throughout the exercise. Your abdominal muscles are tensed throughout the exercise. Try to work only your lower abdominal muscles. Make sure that you only lift your pelvis off the bench.