3/4 Sit-Up vs Bent-Knee Hip Raise

Lie down on the floor and secure your feet. Your legs should be bent at the knees.

Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.

Flex your hips and spine to raise your torso toward your knees.

At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.

Repeat for the recommended amount of repetitions.

Lay flat on the floor with your arms next to your sides.

Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.

Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.

Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.

Repeat for the recommended amount of repetitions.