ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: Lamaida
• Primary Muscles: Rectus Abdominis
• Secondary Muscles: Obliques, Quadriceps, Tensor Fasciae Latae

Introduction to the ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫

ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯁꯤ ꯑꯦꯕꯁ, ꯑꯣꯕꯂꯤꯛ ꯑꯃꯁꯨꯡ ꯂꯣꯌꯔꯕꯥ ꯕꯦꯛ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ, ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯑꯣꯚꯔꯑꯣꯜ ꯕꯦꯂꯦꯟꯁ ꯍꯦꯅꯒꯠꯍꯅꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯤꯑꯣꯏ ꯑꯃꯒꯤ ꯄꯥꯉ꯭ꯒꯂꯒꯤ ꯊꯥꯛ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡ ꯏꯟꯅꯥ ꯃꯣꯗꯤꯐꯥꯏ ꯇꯧꯕꯥ ꯌꯥꯕꯅꯥ ꯃꯔꯝ ꯑꯣꯏꯗꯨꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯍꯣꯡꯕꯥ ꯐꯤꯠꯅꯦꯁ ꯅꯨꯡꯁꯤꯕꯥ ꯑꯅꯤꯃꯛꯀꯤꯗꯃꯛ ꯌꯥꯝꯅꯥ ꯐꯩ꯫ ꯃꯤꯌꯥꯝꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯒꯅꯤ ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯃꯁꯜ ꯁꯣꯟꯊꯕꯥ ꯍꯦꯅꯒꯠꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯀꯣꯛ ꯆꯤꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

Performing the: A Step-by-Step Tutorial ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫

• ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥꯁꯤꯡ ꯑꯗꯨ ꯍꯀꯊꯦꯡꯅꯅꯥ ꯃꯐꯃꯗꯨꯗꯥ ꯊꯝꯂꯒꯥ ꯄꯨꯁ-ꯑꯞ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯋꯥꯡꯈꯠꯍꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯃꯀꯣꯛꯇꯒꯤ ꯈꯣꯡꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯄꯣꯖꯤꯁꯟ ꯑꯁꯤ ꯑꯄꯥꯝꯕꯥ ꯃꯇꯝ ꯑꯗꯨꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯤꯄꯐꯝ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯣꯏꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯜꯂꯨ꯫
• ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯗꯨ ꯊꯃꯖꯤꯜꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯆꯦꯀꯁꯤꯟꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯑꯇꯣꯞꯄꯥ ꯃꯄꯥꯟꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯅꯕꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯇ꯭ꯔꯦꯅꯔ ꯑꯗꯨꯗꯥ ꯍꯣꯡꯗꯣꯀꯎ꯫

Tips for Performing ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯨꯃꯊꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯅꯠꯇꯦ, ꯑꯗꯨꯕꯨ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯁꯣꯀꯄꯥ ꯌꯥꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯅꯕꯅꯤ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯕꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯍꯅꯕꯗꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛ ꯑꯗꯨ ꯉꯥꯀꯊꯣꯀꯄꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯒꯅꯤ꯫
• ꯕꯦꯂꯦꯟꯁ ꯊꯝꯃꯨ: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯔꯤꯕꯥ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯅꯕꯥ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯕꯦꯂꯦꯟꯁ ꯑꯗꯨ ꯊꯨꯒꯥꯏꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇ ꯑꯗꯨ ꯍꯟꯊꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯌꯥꯔꯤꯕꯃꯈꯩ ꯂꯦꯡꯗꯅꯥ ꯊꯝꯅꯕꯥ ꯍꯣꯠꯅꯧ, ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯥ ꯊꯝꯅꯕꯒꯤꯗꯃꯛ ꯁꯤꯖꯤꯟꯅꯧ꯫

ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫ FAQs

Can beginners do the ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫?

ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯗꯥ ꯑꯐꯕꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯕꯦꯂꯦꯟꯁ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯂꯥꯟꯊꯦꯡꯅꯔꯀꯄꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯃꯈꯣꯌꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯕꯦꯁꯤꯛ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯗꯨ ꯃꯥꯁ꯭ꯇꯔ ꯇꯧꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯐ꯭ꯂꯣꯔꯗꯥ ꯂꯩꯕꯥ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯀꯒꯨꯝꯕꯥ ꯚꯦꯔꯤꯑꯦꯁꯅꯁꯤꯡ ꯍꯣꯠꯅꯗꯨꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯃꯁꯤ ꯐꯥꯎꯕꯥ ꯊꯕꯛ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯇꯧꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯇꯥꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯏ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯆꯤꯡꯅꯕꯥ ꯂꯩꯔꯕꯗꯤ, ꯐꯤꯠꯅꯦꯁ ꯄ꯭ꯔꯣꯐꯦꯁꯅꯦꯜ ꯑꯃꯗꯒꯤ ꯄꯥꯎꯇꯥꯛ ꯂꯧꯕꯥ ꯍꯥꯌꯕꯁꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯩ꯫

What are common variations of the ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫?

• ꯈꯨꯎꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯃꯗꯥ ꯍꯧꯒꯠꯂꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯨꯎ ꯑꯃꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯄꯨꯔꯀꯎ, ꯊꯤꯡꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯜꯂꯨ꯫
• ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯄ꯭ꯂꯥꯉ꯭ꯀꯀꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯈꯣꯡ ꯑꯃꯥ ꯂꯩꯃꯥꯌꯗꯒꯤ ꯂꯧꯊꯣꯀꯏ꯫
• ꯍꯤꯞ ꯑꯦꯕꯗꯛꯁꯅꯒꯥ ꯂꯣꯌꯅꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯄ꯭ꯂꯥꯉ꯭ꯀꯀꯤ ꯄꯣꯖꯤꯁꯟꯗꯥ ꯍꯧꯒꯗꯕꯅꯤ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯃꯥꯌꯀꯩꯗꯥ ꯆꯠꯂꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯁꯦꯟꯇꯔꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯔꯀꯎ꯫
• ꯑꯥꯔꯝ ꯔꯤꯆ ꯂꯩꯕꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯄ꯭ꯂꯥꯉ꯭ꯛ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯄ꯭ꯂꯥꯉ꯭ꯀꯀꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯑꯥꯔꯝ ꯑꯃꯥ ꯂꯥꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯍꯧꯔꯀꯄꯒꯤ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯍꯟꯖꯤꯅꯍꯟꯗꯨꯅꯥ ꯊꯝꯃꯤ꯫

What are good complementing exercises for the ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯛ꯫?

• ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯄꯥꯏꯛ: ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯄꯥꯏꯛ ꯑꯁꯤ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁ꯭ꯠꯔꯦꯄꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯑꯇꯣꯞꯄꯥ ꯀꯣꯔ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯂꯣꯌꯔꯕꯥ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯃꯗꯨꯅꯥ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯛ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯀꯣꯔ ꯄꯨꯝꯅꯃꯛꯀꯤꯗꯃꯛꯇꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯣꯏꯕꯥ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯄꯤꯔꯤ꯫
• ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯄꯨꯁ-ꯑꯄꯁꯤꯡ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯨꯠꯂꯥꯌꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯩ, ꯑꯃꯁꯨꯡ ꯃꯁꯤꯅꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯃꯊꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯂꯕꯁꯨ, ꯃꯁꯤꯅꯥ ꯇꯪꯗꯨ ꯂꯩꯇꯥꯕꯒꯤꯗꯃꯛ ꯀꯣꯔꯗꯁꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯏ, ꯃꯁꯤꯅꯥ ꯁꯁ꯭ꯄꯦꯟꯁꯟ ꯁꯤꯉ꯭ꯒꯜ ꯂꯦꯒ ꯄ꯭ꯂꯥꯉ꯭ꯀꯇꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊꯇꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯕꯥ ꯑꯁꯤ ꯃꯄꯨꯡ ꯐꯥꯍꯜꯂꯤ꯫