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Core · Intermediate

Candlestick

Controlled supine roll that lifts the hips into a shoulder-supported vertical body line and returns one spinal segment at a time.

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Candlestick demonstration

Exercise overview

Training details

Core

Equipment

Bodyweight

Sets × reps

3 × 8

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with your legs together and your arms pressing lightly into the floor beside you.
  2. 02Brace your abdominals and raise your legs toward the ceiling, then curl your pelvis and spine away from the floor.
  3. 03Continue until your hips stack over your shoulders and your body forms a controlled vertical line on the upper back.
  4. 04Hold briefly without placing weight on your neck or turning your head while your hips are elevated.
  5. 05Roll your spine down one segment at a time and lower your legs under control to complete the repetition.

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Variations

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