ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Rectus Abdominis
• Secondary Muscles: Obliques

Introduction to the ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫

ꯀ꯭ꯔꯥꯟꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊꯅꯤꯡ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯄꯣꯁ꯭ꯇꯨꯔ, ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯥꯑꯣꯕꯒꯤ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤ ꯇꯧꯕꯥ ꯉꯝꯕꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯐꯖꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯦꯕꯁ ꯁꯦꯃꯒꯠꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯇꯣꯟ ꯇꯧꯅꯕꯥ, ꯍꯀꯆꯥꯡꯒꯤ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯐꯉ꯭ꯀꯁꯟ ꯁꯄꯣꯔꯠ ꯇꯧꯅꯕꯥ, ꯑꯃꯁꯨꯡ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯅꯕꯥ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯀ꯭ꯔꯥꯟꯆꯁꯤꯡ ꯌꯥꯎꯍꯅꯕꯥ ꯄꯥꯝꯂꯕꯁꯨ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯊꯝꯃꯨ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯊꯛꯇꯥ ꯀ꯭ꯔꯣꯁ ꯇꯧ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯁꯣꯀꯍꯟꯗꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯤꯠ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯌꯦꯡꯎ꯫
• ꯀ꯭ꯔꯥꯟꯆ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯍꯟꯊꯍꯜꯂꯨ꯫
• ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ, ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯊꯝꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯅꯒꯗꯕꯅꯤ꯫

Tips for Performing ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫

• ꯈꯨꯠ ꯊꯥꯕꯥ (hand placement): ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯀ꯭ꯔꯣꯁ ꯇꯧꯗꯨꯅꯥ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯆꯦꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯀꯣꯛꯇꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯄꯥꯋꯔ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯨꯠꯁꯥꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯅꯠꯇꯦ, ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ꯫
• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯚꯃꯦꯟꯇ: ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯊꯛ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯀꯟꯠꯔꯦꯛꯇ ꯇꯧꯕꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫ ꯅꯍꯥꯛꯅꯥ ꯋꯥꯡꯈꯠꯄꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ - ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯊꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯃꯈꯥꯗꯥ ꯆꯦꯟꯊꯍꯟꯅꯕꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯒꯅꯨ꯫
• ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯀ꯭ꯔꯥꯟꯆ ꯍꯥꯌꯕꯁꯤ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯁꯤꯠ-ꯑꯞ ꯑꯃꯅꯤ ꯍꯥꯌꯕꯁꯤ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ, ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯒꯤ ꯈꯛꯇꯃꯛ ꯂꯧꯊꯣꯛꯀꯗꯕꯅꯤ꯫ ꯆꯠꯂꯤꯕꯁꯨ꯫

ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁꯣꯏꯗꯅꯥ ꯀ꯭ꯔꯥꯟꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯑꯗꯣꯃꯒꯤ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊꯇꯥ ꯊꯕꯛ ꯍꯧꯅꯕꯒꯤ ꯑꯆꯧꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯅꯤ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯃꯦꯛꯁꯤꯃꯥꯏꯖ ꯇꯧꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯇꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤꯕꯥ ꯈꯣꯡꯊꯥꯡ ꯈꯔꯗꯤ ꯃꯈꯥꯗꯥ ꯄꯤꯔꯤ: 1. ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫ 2. ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯊꯥꯎ,

What are common variations of the ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫?

• ꯁꯥꯏꯀꯜ ꯀ꯭ꯔꯥꯟꯆ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯂꯇꯔꯅꯦꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯂꯕꯣꯏ ꯑꯗꯨ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯎꯗꯥ ꯄꯨꯔꯀꯄꯥ, ꯁꯥꯏꯀꯜ ꯊꯧꯕꯒꯤ ꯃꯑꯣꯡ ꯑꯃꯥ ꯅꯃꯗꯨꯅꯥ ꯊꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯚꯔꯇꯤꯀꯦꯜ ꯂꯦꯒ ꯀ꯭ꯔꯥꯟꯆ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯨꯡꯁꯤꯠꯇꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯃꯊꯧ ꯇꯥꯏ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯊꯝꯃꯨ꯫
• ꯂꯣꯡ ꯑꯥꯔꯝ ꯀ꯭ꯔꯥꯟꯆ ꯑꯁꯤ ꯇ꯭ꯔꯦꯗꯤꯁꯅꯦꯜ ꯀ꯭ꯔꯥꯟꯆ ꯑꯃꯥ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯇꯨꯡꯗꯥ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯁꯥꯡꯗꯣꯛꯇꯨꯅꯥ ꯄꯥꯡꯊꯣꯀꯏ, ꯃꯁꯤꯅꯥ ꯑꯋꯥꯕꯥ ꯊꯥꯛ ꯑꯗꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• ꯗꯕꯜ ꯀ꯭ꯔꯥꯟꯆ ꯑꯁꯤꯅꯥ ꯃꯊꯛ ꯑꯃꯁꯨꯡ ꯃꯈꯥ ꯊꯪꯕꯥ ꯍꯀꯆꯥꯡ ꯑꯅꯤꯃꯛ ꯌꯥꯑꯣꯏ, ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯃꯒꯥ ꯑꯃꯒꯥ ꯇ꯭ꯔꯦꯗꯤꯁ꯭ꯅꯦꯜ ꯀ꯭ꯔꯥꯟꯆ ꯑꯃꯁꯨꯡ ꯔꯤꯚꯥꯔꯁ ꯀ꯭ꯔꯥꯟꯆ ꯑꯃꯥ ꯄꯥꯡꯊꯣꯀꯏ꯫

What are good complementing exercises for the ꯀ꯭ꯔꯥꯟꯆ ꯇꯧꯕꯥ꯫?

• ꯁꯥꯏꯀꯜ ꯀꯤꯀꯁꯤꯡ ꯑꯁꯤ ꯀ꯭ꯔꯥꯟꯆꯁꯤꯡꯒꯤ ꯑꯆꯧꯕꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇ ꯑꯃꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯈꯣꯌꯅꯥ ꯔꯦꯛꯇꯁ ꯑꯦꯕꯗꯣꯃꯤꯅꯤꯁꯇꯥ ꯊꯕꯛ ꯇꯧꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯣꯕꯂꯤꯛ ꯑꯃꯁꯨꯡ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯔꯁꯤꯌꯥꯒꯤ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤꯅꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯕꯦꯁꯤꯛ ꯀ꯭ꯔꯥꯟꯆꯁꯤꯡꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯆꯪꯗꯕꯥ ꯑꯣꯕꯂꯤꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯀ꯭ꯔꯥꯟꯆꯁꯤꯡ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯔꯝ ꯑꯁꯤꯅꯥ ꯍꯦꯟꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯥ ꯌꯣꯀꯈꯠꯂꯤ꯫