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Instructions
- Lie on your back on a yoga mat with arms flat beside your body.
- Raise your legs vertically toward the ceiling, keeping them straight.
- Engage your core to lift your hips off the floor, pushing your legs upward.
- Slowly lower your hips back down with control while keeping your legs raised.
- Repeat for the desired number of repetitions.
Technical Tips
- Avoid using momentum; focus on slow, controlled movements.
- Keep your lower back in contact with the floor when lowering.
- Do not let your legs swing back or fall too low during the descent.
Breathing Tips
- Exhale during the hip lift phase.
- Inhale while lowering your hips back to the floor.
Medical restrictions
- Lower back injuries
- Hip mobility limitations
- Recent abdominal surgery
The Candlestick Abs exercise is an effective core-strengthening movement designed to challenge abdominal stability and control. It targets the rectus abdominis through a combination of leg raising and hip lifting, emphasizing core activation without the use of equipment. This bodyweight exercise also improves balance and pelvic control by requiring the lifter to maintain form while lifting the hips vertically off the ground. Commonly used in calisthenics and functional training routines, it promotes coordination, spinal alignment, and a strong core foundation essential for daily movements and athletic performance. Ideal for intermediate exercisers, it can be performed on a soft surface like a yoga mat to protect the spine and enhance comfort. The Candlestick Abs move is also a valuable inclusion in routines focusing on lower abdominal strength, and it can be scaled by adjusting range of motion or repetitions. Incorporating this movement into your training will help build a solid midsection, improve postural stability, and support overall core endurance.
What muscles do candlestick abs primarily target?
Candlestick abs primarily target the rectus abdominis, the main muscle of the abdominal wall, helping improve core strength and control.
Is the candlestick abs exercise suitable for beginners?
Candlestick abs are better suited for intermediate users due to the balance and control required; beginners may start with basic crunches or leg raises before progressing.
Do I need equipment to perform candlestick abs?
No equipment is required for candlestick abs, but using a yoga mat can provide comfort and support for your spine during the exercise.
How can I make candlestick abs more challenging?
You can increase difficulty by adding ankle weights, increasing reps, or performing the movement more slowly to maximize time under tension.
Are candlestick abs good for lower belly fat?
While candlestick abs strengthen the lower abdominals, reducing lower belly fat also requires a combination of cardio, diet, and full-body training for best results.