With the “Kick the Ceiling” Exercise
As your abdominal strength improves, finding ways to keep challenging your core can be difficult. The “Kick the Ceiling” exercise is one of my favorites to finish off a tough core routine because it delivers a great “bite” in fatigued abs. However, since it’s a fairly explosive move that generates high intra-abdominal pressure, it’s not recommended for those with acute back pain.
How to Perform the Exercise:
- Lie on your back with your hips bent at a 90-degree angle, keeping your knees as straight as possible. Press your palms firmly against the floor.
- Engage your core and, with a strong abdominal contraction, shoot your hips and legs straight up toward the ceiling while pressing your arms into the ground. Aim for a small, controlled, straight upward movement of your legs, avoiding any swinging in other planes.
- Repeat the exercise for multiple repetitions, but stop if you feel any pain or struggle to maintain good form.