Knee Hugs | Illustrated Exercise Guide

Primary muscles: Abs
Secondary muscles: Hip flexors, quads
Equipment: No equipment
Exercise for the opposite muscles: Back extensions

KNEE HUGS INSTRUCTIONS

1. Sit down on the mat with your knees bent, your hands hugging your knees and lift your feet off the floor.
2. Open your arms, extend your legs to a 45-degree angle and lean back.
3. Lift your torso, bend your knees, and return to the starting position.
4. Repeat.

PROPER FORM AND BREATHING PATTERN

Keep your upper body stable, use your core strength to stabilize your body, and maintain a neutral spine during the entire exercise. Exhale as you bring your knees toward the chest and squeeze your abs.

EXERCISE BENEFITS

The knee hugs targets your abs, challenges your core and helps to trim and tone your waist. This exercise also helps to improve your posture and prevents lower back pain and injury.

DEMONSTRATION

SETS AND REPS

Start with 8 to 12 reps and, once you’re ready to increase the challenge, add v sits and v ups to your core circuits.

CALORIES BURNED

To calculate the number of calories burned doing the knee hugs, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Frog crunches
Plank leg lifts
Dumbbell plank rotation
Superman