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Waist · Body Weight
Abs Snails
Abs Snails is an intermediate compound strength exercise that works the abs (waist), with the obliques, abdominals and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Core · Rectus Abdominis
- Hip Flexors · Iliopsoas
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Obliques · External Oblique, Internal Oblique
- Abdominals · Transversus Abdominis
- Shoulders · Anterior Deltoid
- Triceps · Triceps Brachii
How to do Abs Snails
- Sit on the floor with your legs extended, hands placed behind your hips.
- Lean your torso backward while squeezing your glutes, extending your hips upward.
- Contract your abdominal muscles to pull your torso back upright, returning your hips to the starting position.
- Repeat the movement, while moving your body forward in the opposite direction.
Form tips
- Move slowly and avoid using momentum to rock your body.
- Maintain a straight back and avoid excessive arching or overextending.
- Push your hands into the ground for stability
- Exhale as you lift your hips, and pull your hips through your arms. Inhale at the starting position.
Abs Snails alternatives
More abs exercises
Abs Snails FAQ
What muscles does Abs Snails work?
Abs Snails mainly works the abs in the waist (Rectus Abdominis, Iliopsoas, gluteus maximus and gluteus mideus). The obliques, abdominals, shoulders and triceps work as secondary muscles.
What equipment do you need for Abs Snails?
None. Abs Snails is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Abs Snails should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Abs Snails good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Abs Snails burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Abs Snails?
Other exercises for the abs include Lying Abs Resistance Band, Medicine Ball Chest Throw With Abs, Crawl With Sled Drag and Kettlebell Situp Press.
For developers
Use Abs Snails in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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