Abdominal Pendulum.

Make every rep count.

1. 01

   Set up: Lie on your back on a mat. Extend your arms out to the sides in a “T” shape (about 90° from your torso), palms pressing into the floor for stability.

2. 02

   Start position: Brace your core and lift both legs straight so they’re stacked over your hips (about 90°). Keep your lower back controlled—don’t let it arch.

3. 03

   Swing to one side: Keeping your legs together, rotate only from the hips and slowly lower your feet toward one side as far as you can without your shoulders lifting or your trunk wobbling.

4. 04

   Flow through: Without stopping, use your abs/obliques to bring your legs back up and continue the motion across to the other side.

5. 05

   Rep count: Left to right (or right to left) is 1 rep. Repeat for your target reps.

6. 06

   Form cues: Keep shoulders glued to the floor, move with control (no swinging), and stop the range of motion if your lower back starts to lift or twist.