ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯂꯨꯗ ꯔꯨꯞ: ꯍꯣꯝꯕꯤ ꯔꯨꯁ ꯐꯨꯔꯨꯟ.
• Primary Muscles: Rectus Abdominis
• Secondary Muscles: , Adductor Longus, Iliopsoas, Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae

Introduction to the ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ꯫

ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤꯕꯥ ꯁꯤꯡꯅꯕꯥ ꯀꯣꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯄꯥꯉ꯭ꯒꯜ, ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫ ꯃꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯀꯣꯔ ꯇ꯭ꯔꯦꯅꯤꯡ ꯍꯦꯟꯅꯥ ꯆꯦꯠꯁꯤꯂꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯏꯟꯇꯔꯃꯤꯗꯤꯌꯦꯠꯇꯒꯤ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯤꯠꯅꯦꯁ ꯏꯊꯨꯁꯤꯌꯥꯁ꯭ꯇꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ꯫ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯁꯥꯟꯅꯄꯣꯠꯀꯤ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯐꯒꯠꯍꯟꯅꯕꯥ, ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯁꯦꯡꯅꯥ ꯇꯥꯀꯄꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯑꯦꯔꯤꯌꯥ ꯑꯃꯥ ꯐꯪꯅꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯃꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯗꯨ ꯂꯩꯃꯥꯌꯒꯥ ꯃꯥꯟꯅꯗꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯅꯥ ꯃꯊꯛꯇꯥ ꯊꯣꯀꯄꯥ ‘V’ ꯃꯑꯣꯡ ꯑꯃꯥ ꯁꯦꯝꯂꯕꯥ ꯐꯥꯎꯕꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯕꯥꯔꯒꯤ ꯃꯥꯌꯀꯩꯗꯥ ꯃꯈꯥ ꯇꯥꯅꯥ ꯊꯝꯃꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯃꯤꯀꯨꯞ ꯑꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯊꯝꯃꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯠꯂꯀꯄꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯊꯝꯃꯨ꯫
• ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ꯫

• **ꯃꯊꯧ ꯇꯥꯕꯥ ꯐꯔꯝ ꯊꯝꯕꯥ**: ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡ ꯑꯗꯨ ꯊꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯗꯤꯒ꯭ꯔꯤ 90ꯒꯤ ꯑꯦꯉ꯭ꯒꯜ ꯑꯃꯗꯥ ꯋꯥꯡꯈꯠꯍꯅꯒꯗꯕꯅꯤ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨꯒꯤ ꯃꯊꯛꯇꯥ ‘V’ ꯃꯑꯣꯡ ꯑꯃꯥ ꯁꯦꯃꯒꯗꯕꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯁꯣꯟꯊꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯃꯣꯃꯦꯟꯇꯝ ꯁꯤꯖꯤꯟꯅꯔꯣꯏꯗꯕꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫
• **ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ**: ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ ꯑꯁꯤ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯣꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯁꯁꯤꯡ ꯑꯗꯨ ꯃꯨꯚꯃꯦꯟꯇ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯔꯤ ꯍꯥꯌꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯀꯎ꯫ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯎꯞ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯈꯨꯎꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯋꯥꯡꯈꯠꯍꯟꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯁꯁꯤꯡ ꯑꯗꯨ ꯚꯤꯖꯨꯑꯦꯂꯥꯏꯖ ꯇꯧ꯫
• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯃꯨꯕꯃꯦꯟꯇ꯫

ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ꯫ FAQs

Can beginners do the ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ꯫?

ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯑꯃꯅꯤ ꯑꯃꯁꯨꯡ ꯃꯁꯤꯗꯥ ꯑꯋꯥꯡꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ, ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤꯒꯤ ꯑꯐꯕꯥ ꯆꯥꯡ ꯑꯃꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯐꯤꯠꯅꯦꯁ ꯐꯒꯠꯂꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯁꯤꯡ ꯍꯥꯌꯕꯗꯤ ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ, ꯂꯦꯒ ꯔꯦꯏꯁ, ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯑꯋꯥꯕꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯗꯒꯤ ꯍꯧꯗꯨꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯂꯝꯕꯤꯗꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯐꯔꯝ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯂꯩꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ, ꯃꯔꯝ ꯑꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯗꯒꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ꯫?

• ꯍꯦꯟꯖꯤꯡ ꯅꯤ ꯔꯦꯏꯁ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯂꯥꯏꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯍꯤꯞ ꯂꯦꯚꯦꯂꯗꯥ ꯈꯛꯇꯃꯛ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ꯫
• ꯋꯤꯟꯗꯁꯤꯜꯗ ꯋꯥꯏꯄꯥꯔ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯆꯥꯎꯈꯠꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ ꯑꯃꯒꯨꯝꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯒꯤ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯍꯨꯟꯗꯣꯀꯏ꯫
• ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯃꯤ ꯑꯃꯁꯨꯡ ꯃꯈꯣꯌꯕꯨ ꯍꯤꯞ ꯂꯦꯚꯦꯂꯗꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ꯫
• ꯍꯦꯟꯖꯤꯡ ꯁꯤꯖꯔ ꯀꯤꯛ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯣꯏꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯃꯅꯤ ꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯈꯣꯡ ꯈꯨꯗꯤꯡꯃꯛ ꯁꯤꯁꯔꯒꯨꯝꯕꯥ ꯃꯣꯁꯟ ꯑꯃꯗꯥ ꯑꯣꯜꯇꯔꯅꯦꯠ ꯑꯣꯏꯅꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯤ꯫

What are good complementing exercises for the ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ꯫?

• ꯂꯦꯒ ꯔꯦꯏꯖ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯛ ꯑꯁꯤꯁꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯍꯤꯞ ꯐ꯭ꯂꯦꯛꯁꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯊꯕꯛ ꯇꯧꯏ, ꯃꯈꯣꯌꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯂꯦꯡꯗꯕꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯀꯇꯥ ꯃꯊꯛꯇꯥ ꯆꯠꯄꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯃꯆꯥꯛ ꯑꯣꯏ꯫
• ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯑꯇꯣꯞꯄꯥ ꯀꯝꯄꯂꯤꯃꯦꯟꯇꯦꯔꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯑꯄꯨꯅꯕꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯁꯦꯃꯒꯠꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯍꯦꯟꯖꯤꯡ ꯄꯥꯏꯀꯀꯤ ꯃꯇꯃꯗꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯀꯟꯠꯔꯣꯜ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯨꯔꯦꯟꯁ ꯐꯒꯠꯍꯜꯂꯤ꯫