Sit with legs extended (knees slightly bent), hip-width apart and feet flexed, hands behind head. Brace abs in tight and keep back naturally straight as you hinge back, pressing heels into the floor.
Continue to lean back until you are no longer able to keep back straight. Then round back, gently rolling through spine, lowering your body all the way down to floor. Begin to roll up by lifting head, neck, and shoulders (imagine peeling each vertebrae off the floor as you round up), gradually bringing body up until you can round chest forward over legs at the top of the movement. Return to start position. Repeat 10 times total, and then move on to the second exercise in this pair.
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6 bodyweight moves to build a rock-solid core and put an end to back pain
6 bodyweight moves to build a rock-solid core and relieve back pain for good.
bodyweight exercise for flat abs
The Ultimate Abs and Back Workout Plan