Beginner
Hollow body knee raises
Abs - Hip flexors
![Hollow body knee raises](https://cdn.calisteniapp.com/images/exercise/full/EX435.jpg)
- On the floor, face up.
- Contract your abs so that your upper back lifts off the ground.
- Bend your legs, bringing your knees to your chest.
- Extend them again to complete one repetition.
- With respect to technique, extend your arms while protracting your shoulder blades, so that your upper back is rounded.
- For perfect technique, check that you have no lumbar curvature and that your scapulae are protracted, while simultaneously engaging your back muscles to depress them.
Routines
You may also like
![Opening stretch of legs face up with elastic band](https://cdn.calisteniapp.com/images/exercise/full/EX645.jpg)
Opening stretch of legs face up with elastic band
Beginner
Quadriceps ∙ HipFlexors
![Tucked front lever elevations](https://cdn.calisteniapp.com/images/exercise/full/EX312.jpg)
Tucked front lever elevations
Intermediate
Abs ∙ Lats ∙ Biceps ∙ RearDeltoid
![T push-ups](https://cdn.calisteniapp.com/images/exercise/full/EX010.jpg)
T push-ups
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
![Posterior pelvic tilt with extended arms](https://cdn.calisteniapp.com/images/exercise/full/EX348.jpg)
Posterior pelvic tilt with extended arms
Beginner
Abs ∙ Glutes ∙ Hamstrings
![Single leg front lever negative](https://cdn.calisteniapp.com/images/exercise/full/EX311.jpg)
Single leg front lever negative
Intermediate
Abs ∙ Biceps ∙ Lats
![Advanced tucked front lever elevations](https://cdn.calisteniapp.com/images/exercise/full/EX317.jpg)
Advanced tucked front lever elevations
Intermediate
Abs ∙ Biceps ∙ Lats ∙ RearDeltoid