Lying Ab Press

Lying Ab Press: So führst du sie aus

1. 1Lie flat on your back on the floor with your knees bent and feet flat, arms resting at your sides.
2. 2Take a breath in, then exhale and draw your navel toward your spine to engage your core before the movement begins.
3. 3Press your lower back firmly and evenly into the floor, eliminating any gap between your lumbar spine and the ground.
4. 4Slowly raise both legs so your hips and knees are each bent at roughly 90 degrees, shins parallel to the floor.
5. 5Place both hands on your thighs just above the knees and press your hands into your legs while simultaneously pressing your legs back into your hands, creating an isometric tension without either side winning.
6. 6Hold that pressing tension for 3–5 seconds while keeping your lower back pinned to the floor and your breathing steady.
7. 7Release the pressure, lower your feet back to the floor with control, and reset before the next repetition.

Technik-Tipps

• Think of the floor as a target — your lower back should make full, even contact with it throughout the hold, not just at the start.
• Keep your neck long and your chin neutral; avoid tucking your chin hard into your chest, which strains the neck rather than loading the abs.
• Breathe out steadily during the hold rather than holding your breath, which lets you maintain tension without a Valsalva maneuver on a low-load exercise.
• If your lower back lifts off the floor at any point during the leg raise, lower your legs slightly until you can maintain the press — range of motion is secondary to spinal contact.
• Start with shorter holds of 3 seconds and build toward 10 seconds as your ability to maintain the floor press improves, rather than rushing to a longer duration with poor contact.

Häufige Fehler

• Allowing the lower back to arch off the floor during the leg raise, which shifts load away from the rectus abdominis and places stress on the lumbar spine instead.
• Using momentum to swing the legs up rather than lifting them slowly, which reduces the demand on the iliopsoas and makes it harder to maintain the lower back press.
• Holding the breath throughout the hold, which is unnecessary at this load and can cause tension in the neck and face rather than focused abdominal engagement.
• Pushing only with the hands and letting the legs go passive, which turns the move into a shoulder exercise and removes the co-contraction that makes the press effective.
• Rushing through the hold time to complete more reps, which trains endurance poorly — the quality of the sustained floor press matters more than the number of repetitions.

Häufig gestellte Fragen