O-raises Tutorial
O-raises are a beginner-friendly bodyweight abs exercise that combines a hollow body lift with controlled arm circles overhead. You lie on your back, lift your upper body and legs, and move your arms in a circular motion to form an O shape. This move helps build core strength, coordination, and body awareness.
It is great for beginners learning how to control their abs, as well as anyone looking for a low-impact core exercise. Focus on keeping your lower back pressed into the floor and moving slowly with control.
Benefits
- Builds basic core strength
- Improves coordination between upper and lower body
- Teaches proper hollow body position
- Low impact and joint friendly
- Improves shoulder mobility and control
- Enhances mind muscle connection in the abs
Setup & Starting Position
Start by lying flat on your back on a mat or comfortable floor surface. Extend your legs straight and place your arms fully overhead, resting on the floor with palms facing up or slightly inward. Your body should form one long line from fingertips to toes.
Before starting the movement, gently pull your belly button toward your spine to engage your abs. Press your lower back into the floor so there is no gap underneath. Keep your legs straight and together, and relax your neck.
From this position, you are ready to begin the first repetition by lifting your upper body and legs together.
Quick setup tip: If your lower back lifts off the floor during setup, slightly bend your knees or raise your legs higher.
How To Do O-raises (Step-by-step)
- Lie on your back with arms overhead and legs straight on the floor
- Engage your core and press your lower back into the floor
- Lift your shoulders and arms off the floor
- At the same time, lift both legs straight off the floor
- Hold this hollow position with arms overhead
- Circle your arms in a smooth motion to form an O shape
- Keep legs lifted and core tight during the arm circle
- Complete the circle and return arms overhead
- Continue for the desired number of reps
- Lower arms, shoulders, and legs back to the floor with control
Form Cues
- Lower back pressed into the floor
- Legs long and together
- Slow and controlled arm circles
- Neck relaxed, chin slightly tucked
- Move arms without losing core tension
Breathing & Bracing
Proper breathing helps you stay controlled during O-raises. Before lifting, take a gentle inhale through your nose. As you lift your shoulders and legs, slowly exhale through your mouth and tighten your abs as if bracing for a light cough.
During the arm circle, keep breathing lightly. Do not hold your breath. A simple rhythm is to inhale as your arms move back overhead and exhale as they complete the circle.
Focus on keeping your ribs pulled down and your hips slightly tucked so your lower back stays connected to the floor. Your core should feel firm but not rigid.
Think about breathing behind the brace, meaning your abs stay tight while air moves in and out smoothly.
Common Mistakes
- Arching the lower back, fix it by lifting legs higher or bending knees slightly
- Moving arms too fast, fix it by slowing down the arm circle
- Pulling on the neck, fix it by keeping the chin gently tucked
- Letting legs drop, fix it by reducing range and rebuilding control
- Holding breath, fix it by using steady nasal breathing
How It Should Feel
Quick Self-Check:
You should feel steady tension in your abs, especially in the front of your core. Your shoulders may feel lightly worked from holding and circling the arms. Breathing should feel controlled, not forced.
Good signs:
- Lower back stays pressed into the floor
- Core feels engaged throughout the movement
- You can control arm circles without shaking
Warning signs:
- Sharp pain in the lower back or neck, stop immediately
- Straining in the hip flexors instead of abs
If you feel it mostly in your neck, lower your shoulders slightly. If you feel it in your lower back, lift your legs higher or bend your knees.
Variations
Easier
- Bent-knee O-raises, bend knees to reduce core load
- Single-arm O-raises, circle one arm at a time
Harder
- Extended hold O-raises, pause for 3 to 5 seconds in the lifted position
- Slow tempo O-raises, take 5 seconds to complete each arm circle
Sample Workout
Core Focus Workout:
- O-raises 3 sets of 10 to 15 reps
- Dead bug 3 sets of 8 reps per side
- Glute bridge hold 3 sets of 30 seconds
- Rest 30 to 45 seconds between sets
Use O-raises early in the workout to practice control and core engagement.
Progression Plan
Week 1: Perform 3 sets of 8 to 10 reps. Focus on learning the correct hollow position and keeping your lower back pressed into the floor. Rest 45 seconds between sets.
Week 2: Increase to 3 sets of 12 to 15 reps. Slow down the arm circles and aim for smoother control. Reduce rest to 30 seconds if form stays solid.
Week 3: Add a 2 second pause at the top of each rep before circling the arms. Keep reps at 10 to 12.
Progress when you can complete all reps without arching your lower back. If form breaks, repeat the week until control improves.
FAQ
How to do O-raises correctly?
Focus on pressing your lower back into the floor, lifting both legs and shoulders, and moving your arms slowly in a controlled circle.
Are O-raises good for beginners?
Yes, they are a beginner-level abs exercise and can be made easier by bending the knees.
Where should I feel O-raises?
Mostly in your abs, with light work in the shoulders and hip flexors.
How many reps should I do?
Start with 8 to 12 reps and build up as control improves.
Summary
O-raises are a simple but effective way to strengthen your abs while improving coordination and control. By combining a hollow body lift with arm movement, they teach you how to stabilize your core during motion.
Start slow, focus on technique, and breathe steadily. As your strength improves, you can increase reps or slow the tempo for more challenge. With consistent practice, O-raises can become a strong foundation in your abs workout routine.
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