Straight Leg Pendulum

Oblique Exercises Video Series

The straight leg pendulum is the last in the oblique exercises video series.

It is called this because of the way you move during this ab workout.

Your legs will swing like a pendulum giving you that twist at the waist.

This is also sometimes called the tic toc, the windmill or the straight leg oblique exercise.

Any exercise that has you twisting at the waist are engaging your side abdominal muscles.

These side muscles are your obliques. There are the internal and external oblique muscles.

The back and forth tick tock motion of your legs really gives you a good twist at the waist. It is fully engaging the side ab muscles.

This is a slow side to side motion and not a quick movement. Make sure to breath in as you lower your legs and exhale as you return them to the starting position.

To see all the oblique exercises in the series, just use the next/previous buttons located below the video on each page.

This series is focused on the oblique muscles. Here are additional stomach exercises that work different parts of the abdominal muscles.

Exercise #6 - Straight Leg Pendulum

No special equipment is needed for this abdominal exercise. Just grab your mat and get ready to work your obliques.
  1. Lie on your back making sure the back is flat to the floor during this exercise.
  2. Place your arms straight out to the sides as if you are getting ready to make a snow angel.  
  3. Place your hands palm down on the floor. This will help give you stability as you do this exercise.
  4. Lift your legs straight up in the air towards the ceiling until they are at a 90 degree angle with the floor.
  5. Using a slow and controlled movement, drop your legs to one side as far as you can go.
  6. Still using a slow and controlled movement, bring your legs back up and then slowly drop them to the other side as far as they can go.
  7. Repeat this for several repetitions ensuring your shoulders and upper back stay flat to the mat.
This exercise is more advanced than other oblique exercises and does require control on your part. Don't swing the legs to quickly as momentum, and not your ab muscles, will be doing the work.

Watch the video below to ensure you are doing the this move correctly. 

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the straight leg pendulum on youtube.

Additional Articles

Toning Exercises
This video series also has six different exercises that will work your upper and lower body. With moves like the butt lift, squats and tricep curls, you can get an overall body toning.

Eating After Exercise
After a hard workout your body needs to recover. Part of this recovery is getting re-fueled. Check out this article to learn when and why you should eat after exercising.

Lose Belly Fat
Doing oblique crunches is a great way to tighten and tone the stomach, but if it is covered by a layer of fat, no one will notice.