3/4 Sit-Up vs Spider Crawl

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.

Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.

Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.

Return this leg to the starting position and repeat on the opposite side.