Smart Workout Diary

Abdominal Pendulum

The abdominal pendulum is a floor-based core exercise in which the legs move side to side like a pendulum while the torso stays controlled. It primarily trains the abdominals and obliques, with the hip flexors assisting. It supports core strength, trunk control, and rotational stability.

Demonstration

Abdominal Pendulum — demonstration 1
Abdominal Pendulum — demonstration 2

Instructions

  1. Set up: Lie face up on the floor with your arms extended out to the sides, palms pressed into the floor for support.
  2. Raise the legs: Bring both legs together and lift them toward vertical; keep a small bend in the knees if needed.
  3. Lower to one side: Brace your abdomen and slowly lower both legs to one side while keeping both shoulders in contact with the floor.
  4. Return and repeat: Use your abs to bring the legs back to center, then lower them to the other side. Move only through a range you can control without low-back discomfort.
Muscle Group
Obliques
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Keep the shoulders down: Do not let the shoulders lift or twist off the floor as the legs travel side to side.
  2. Control the range: Bend the knees more or use a smaller arc if you cannot keep your low back controlled.
  3. Move deliberately: Avoid swinging the legs; exhale as you bring them back toward center.
Exercise library