Core
Double-Leg Abdominal Press
A foundational core stability exercise that builds isometric strength and improves pelvic alignment.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a gym mat with your knees bent at a 90-degree angle and your feet lifted off the floor.
Position your knees directly over your hips in a tabletop position while keeping your shins parallel to the ground.
Place your palms firmly against the tops of your thighs just above your knees.
Take a deep breath and exhale while simultaneously pushing your hands into your thighs and resisting the movement with your legs.
Maintain maximum tension for three to five seconds while pressing your lower back firmly into the floor.
Slowly release the tension and inhale before repeating the movement for the desired number of repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back away from the mat
- Holding your breath during the tension phase
- Pulling the knees too close to the chest
- Applying uneven pressure between the left and right sides
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.