Exercise Guide
The Advanced Bodyweight Secret Used by Military Units and Athletes
Forget standard crunches. The Fold is a compound dynamic movement that targets the entire anterior chain, building functional power and visible definition.
Rectus Abdominis
Obliques
Transverse Abdominis
Hip Flexors
Obliques
Transverse Abdominis
Hip Flexors
How to Master the Fold
- Start Position: Lie flat on your back. Press your lower back into the mat. Extend arms overhead with palms facing down.
- The Engagement: Exhale and pull your belly button toward your spine. Simultaneously lift your shoulders and legs.
- The Fold: Round your upper back into a “C” shape, reaching hands toward your feet until you form a “U” supported by your glutes.
- Control: Squeeze your abs at the top for one second, then slowly inhale and lower your body back to the start position.
Beginners1-2 Sets | 8-10 Reps
Advanced3-4 Sets | 12-15 Reps
Rest30-60s Between Sets
⚠️ Avoid the Common Mistake: Do not keep your back flat. If you don’t curl your spine into a “C” shape, you miss the full abdominal shortening required for the “Fold” effect.
