ꯂꯥꯏꯌꯤꯡ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁ꯫

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

Introduction to the ꯂꯥꯏꯌꯤꯡ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁ꯫

ꯂꯥꯏꯌꯤꯡ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯀꯣꯔ-ꯁ꯭ꯠꯔꯥꯡꯊꯅꯤꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ ꯃꯁꯤꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯑꯃꯁꯨꯡ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯃꯁꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯈꯨꯗꯤꯡꯃꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ, ꯍꯧꯔꯀꯄꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯑꯍꯣꯡꯕꯥ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ ꯐꯥꯑꯣꯕꯥ, ꯃꯔꯃꯗꯤ ꯃꯁꯤ ꯀꯅꯥꯒꯨꯝꯕꯥ ꯑꯃꯒꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯑꯗꯨꯒꯥ ꯃꯥꯟꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯑꯇꯣꯞꯄꯥ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯅꯨꯃꯤꯠ ꯈꯨꯗꯤꯡꯒꯤ ꯑꯣꯏꯕꯥ ꯊꯕꯛ ꯊꯧꯔꯃꯁꯤꯡꯗꯥ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯔꯐꯣꯃꯦꯟꯁ ꯇꯧꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯑꯗꯨꯒꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫

Performing the: A Step-by-Step Tutorial ꯂꯥꯏꯌꯤꯡ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁ꯫

• ꯈꯨꯠ ꯑꯅꯤꯃꯛꯇꯥ ꯗꯝꯕꯜ ꯅꯠꯠꯔꯒꯥ ꯋꯦꯠ ꯄ꯭ꯂꯦꯠ ꯑꯃꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯃꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯍꯟꯊꯍꯜꯂꯨ꯫
• ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯂꯩꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯁꯂꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯗꯨꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯁꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯃꯨꯚꯃꯦꯟꯇ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯂꯥꯏꯌꯤꯡ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁ꯫

• ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯖꯦꯜ: ꯅꯍꯥꯛꯀꯤ ꯃꯈꯨꯠ ꯑꯗꯨ ꯈꯔꯥ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯂꯩꯕꯥ ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯍꯅꯒꯗꯕꯅꯤ꯫ ꯈꯣꯡꯖꯦꯜ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯗꯒꯤ ꯂꯥꯀꯄꯥ ꯑꯣꯏꯒꯗꯕꯅꯤ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯂꯥꯀꯄꯥ ꯅꯠꯇꯦ꯫ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯌꯥꯝꯅꯥ ꯊꯨꯅꯥ ꯆꯠꯄꯒꯤ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯗꯨꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯂꯩꯌꯨ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯁꯂꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯁꯔꯨ ꯇꯥꯡꯁꯤꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫
• ꯀꯣꯔ ꯑꯦꯉ꯭ꯒꯦꯖꯃꯦꯟꯇ: ꯅꯍꯥꯛꯅꯥ ꯑꯔꯨꯝꯕꯥ ꯍꯟꯊꯔꯀꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯁ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯣꯌꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯇꯥꯔꯒꯦꯠ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯑꯥꯔꯆ ꯇꯧꯕꯥ ꯊꯤꯡꯏ, ꯃꯁꯤꯅꯥ ꯀꯣꯛ ꯆꯤꯀꯄꯥ ꯌꯥꯕꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯅꯤ꯫
• ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯣꯐ ꯃꯣꯁꯟ: ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯃꯄꯨꯡꯐꯥꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯑꯔꯨꯝꯕꯥ ꯑꯗꯨ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯊꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯁ ꯑꯗꯨ ꯁꯤꯖꯤꯟꯅꯧ꯫ ꯃꯄꯨꯡꯐꯥꯕꯥ ꯔꯦꯟꯖ ꯑꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯃꯄꯨꯡ ꯐꯥꯍꯅꯒꯗꯕꯅꯤ꯫

ꯂꯥꯏꯌꯤꯡ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁ꯫ FAQs

Can beginners do the ꯂꯥꯏꯌꯤꯡ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯂꯥꯏꯅꯤꯡ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯂꯥꯏꯠ ꯑꯣꯕꯖꯦꯛꯇꯁꯤꯡꯗꯒꯤ ꯍꯧꯔꯒꯥ ꯐꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯅꯧꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯇ꯭ꯔꯦꯅꯔ ꯅꯠꯠꯔꯒꯥ ꯑꯦꯛꯁꯄꯤꯔꯤꯑꯦꯟꯁ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯗꯨ ꯎꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯀꯥꯟꯅꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤꯗꯁꯨ ꯅꯠꯇꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯋꯥꯐꯝ ꯇꯥꯕꯥ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ; ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯅꯠꯠꯔꯒꯥ ꯑꯅꯥꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯔꯕꯗꯤ, ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯈꯨꯗꯛꯇꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫

What are common variations of the ꯂꯥꯏꯌꯤꯡ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁ꯫?

• ꯁꯥꯏꯀꯜ ꯀ꯭ꯔꯥꯟꯆ: ꯚꯔꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩ, ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯄꯨꯁꯤꯜꯂꯀꯏ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛ ꯑꯗꯨ ꯑꯇꯣꯞꯄꯥ ꯈꯨꯎꯗꯥ ꯑꯂꯇꯔꯅꯦꯇꯤꯚ ꯑꯣꯏꯅꯥ ꯁꯣꯀꯍꯜꯂꯤ꯫
• ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯃꯑꯣꯡ (Leg Lift): ꯃꯐꯃꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯃꯗꯨꯕꯨ ꯃꯊꯛꯇꯥ ꯆꯦꯟꯊꯍꯟꯗꯅꯥ ꯃꯊꯛꯇꯥ ꯊꯥꯡꯒꯠꯂꯤ꯫
• ꯔꯨꯁꯤꯌꯥꯟ ꯇ꯭ꯌꯨꯏꯁ꯭ꯠ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯎꯁꯤꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯟꯗꯨꯅꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯐꯃꯗꯨꯅꯥ, ꯈꯔꯥ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯒꯤ ꯃꯥꯌꯀꯩ ꯑꯃꯗꯥ ꯀꯨꯄꯁꯤꯅꯕꯥ ꯑꯁꯤ ꯌꯥꯎꯏ꯫
• ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯚꯔꯖꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯀꯊꯣꯡꯕꯗꯒꯤ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩ꯫

What are good complementing exercises for the ꯂꯥꯏꯌꯤꯡ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁ꯫?

• ꯁꯥꯏꯀꯜ ꯀ꯭ꯔꯥꯟꯆꯁꯤꯡꯅꯥ ꯂꯥꯏꯌꯤꯡ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯃꯄꯨꯡ ꯐꯥꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯥ ꯉꯃꯗꯕꯥ ꯃꯐꯃꯁꯤꯡ ꯑꯣꯏꯔꯤꯕꯥ ꯑꯣꯕꯂꯤꯛ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯁꯇꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯂꯥꯏꯏꯪ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁꯄꯨ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫
• ꯔꯁꯤꯌꯥꯒꯤ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯂꯥꯏꯏꯪ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁꯀꯤ ꯃꯄꯨꯡ ꯑꯣꯏꯕꯥ ꯁꯔꯨꯛ ꯑꯃꯥ ꯑꯣꯏꯔꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯇ꯭ꯔꯥꯟꯁꯕꯔꯁ ꯑꯦꯕꯗꯣꯃꯤꯅꯤꯁ ꯃꯁꯂꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯤ, ꯃꯁꯤꯅꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯀꯌꯥꯗꯥ ꯌꯦꯡꯁꯤꯅꯕꯤꯗꯕꯥ ꯑꯗꯨꯕꯨ ꯀꯣꯔ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯄꯥꯉ꯭ꯒꯂꯗꯥ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯊꯧꯗꯥꯡ ꯂꯧꯔꯤ, ꯃꯁꯤꯅꯥ ꯂꯥꯏꯏꯪ ꯑꯦꯕ ꯄ꯭ꯔꯦꯁꯀꯤ ꯏꯐꯦꯛꯇꯤꯕꯅꯦꯁ ꯐꯒꯠꯍꯜꯂꯤ꯫