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Lying Leg Pull-Ins

  1. To begin, lie down on an exercise mat with your back pressed against the floor and your legs extended a few inches above the floor. 

  2. Place your hands either under your glutes with your palms down or by the sides. This will be your starting position.

  3. Bend your knees and pull your upper thighs into your midsection as you inhale, contracting your abs as you execute this movement.

  4. Hold for a second at the top before returning to the starting position as you breathe out.

  5. Repeat for the recommended amount of repetitions.

Tips: 

  • As you perform the motion, the lower legs (calves) should always remain parallel to the floor.

  • Focus on slow, controlled movement - don't cheat yourself by using momentum.

Variations:

  • As you get more advanced you can also add resistance by adding a ball or holding a dumbbell in between your feet. You can also use an ankle attachment to add weight via a low pulley machine or use exercise bands.

Alternative Exercises for Lying Leg Pull-Ins 

  • Lying Leg Raises

  • Reverse Crunches

  • Flutter Kicks

  • Lying In & Out Abs

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