Core

Kayak abs

Kit
No kit
Works
obliques · lower abs
Also
hip flexors · upper abs · lower back

Kayak abs is a seated twisting movement: you sit leaned back with your feet off the floor and swing your clasped hands from one hip to the other, as if paddling a kayak. It builds the obliques and the deep muscles that resist rotation, while your lower abs hold your legs up. It suits anyone who can already hold a stable seated lean without their lower back rounding hard.

Start this workout free

Form

How to do kayak abs

  1. 1Sit on the floor with your knees bent, lean your torso back to about halfway, and clasp your hands together in front of your chest.
  2. 2Lift your feet a few inches off the floor and hold them there, heels together, chest lifted and shoulders back.
  3. 3Twist through your waist and reach your clasped hands down beside one hip, tapping the floor lightly with your knuckles if you can reach.
  4. 4Twist straight across to the other hip in one controlled sweep, keeping your feet up and your back at the same angle throughout.
  5. 5Breathe out as you reach each side and keep the rhythm steady rather than fast. Stop the effort if your lower back starts to take over.

Watch for

Common mistakes

  • Moving only the arms while the ribcage stays square to the ceiling.

    Fix: Let your shoulders and ribs turn with your hands so the rotation comes from your waist.

  • Sitting bolt upright, which takes the abs out of the movement.

    Fix: Lean back until you feel your midsection switch on, then hold that angle the whole way through.

  • Dropping the feet to the floor to chase speed.

    Fix: Slow the twist down and keep the heels hovering, or bend your knees more to make holding them up easier.

Variations

Easier and harder

EasierHeel tapsNo kit
HarderV-sit bicyclesNo kit

Sessions

Put it in a workout

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.

Start this workout free