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How To Do A Straight Leg Ceiling Stomp With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_STRAIGHT_LEG_CEILING_STOMP.jpg" } }, "headline":"How To Do A Straight Leg Ceiling Stomp With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-12", "description":"Learn How To Do A Straight Leg Ceiling Stomp With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_STRAIGHT_LEG_CEILING_STOMP.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>You’ve heard of stomping the yard and raising the roof, but how about stomping the ceiling? If you want to work your six pack—and the oft-neglected obliques and lower abs—all you have to do is bring your feet from the floor to the ceiling. How? We’ll show you! Here we’ll learn a fun and challenging exercise that will flatten your tummy, improve your posture, and boost your stability: the straight-leg ceiling stomp.</p> <p>To perform the straight-leg ceiling stomp, lie on your back with your legs pressed together. Lift your legs up toward the ceiling until they are perpendicular with the floor. Allow your lower back to come off the floor as you press your legs up toward the ceiling as far as you can. Slowly curl your back down to the floor then drop your legs until they hover an inch over the floor. Continue until you’ve finished a set. This move can be tricky, but we’ll explain it in detail here! Once you get the hang of it, you’ll realize just how many parts of your body this move works: legs, core, back, hip flexors, and more!</p> <p>For beginners, we recommend starting with reverse crunches. Lie on your back with your knees up, bent at a 45-degree angle. Place your arms at your sides, palms face up. Squeeze your knees together then use your core muscles to bring them up as close to your chest as you can. Drop them back to the starting position in a controlled movement. Repeat until you finish a set. With your knees bent, you’ll create less core tension (making this move accessible to fitness newbies). The reverse crunch still hits the lower abs and the external obliques to help you achieve a flat, toned stomach.</p> <p>From there, try the slightly-bent leg raise. Come onto your back on the floor. Extend your legs with a slight bend at the knee. Once again, squeeze the legs together and draw your legs up toward your chest. When you’ve gone as far as is comfortable, slowly lower your legs. Touch the floor briefly then start the next rep. That extension in your legs forces your core to work even harder. Plus, this move targets the hip flexors and lower back to stabilize your core and ease back pain.</p> <p>Now, let’s learn how to do the perfect straight-leg ceiling stomp.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Lie on the ground with your arms at your sides, palms face up.</li> <li>Lock your legs together and point your toes. Bring your legs up until they’re perpendicular with the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-LR-1.jpg" class="img-fluid" alt="ceiling-stomp-1"> </picture> <li>Slowly drop your legs down to hover an inch off the floor.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-LR-2.jpg" class="img-fluid" alt="ceiling-stomp-2"> </picture> <li>Lift your legs back up toward your chest.</li> <li>Allow your lower back to leave the floor as you continue to press your legs up.</li> <li>Bring your legs as high as you can toward the ceiling. Support your weight on your arms and shoulders.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-LR-3.jpg" class="img-fluid" alt="ceiling-stomp-3"> </picture> <li>Slowly curl your back down to the floor and drop your legs until they hover an inch over the floor again.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-LR-4.jpg" class="img-fluid" alt="ceiling-stomp-4"> </picture> <li>Repeat until you complete a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Your lower back should stay in contact with the floor for the entire movement, except when you press your legs up to the ceiling. Tuck your pelvis and pull your rib cage down toward your belly button to achieve this. If you’re confused, lie down and cough—the position of your ribs when you cough is where they should be to engage the core and keep the lower back planted.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-LR-5.jpg" class="img-fluid" alt="ceiling-stomp-5"> </picture> <li>As you come down to the lying position, allow your back to curl down slowly, almost vertebrae by vertebrae. This helps you reset in the right position when you return to the floor, plus it will really work the core.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/ceiling-stomp-LR-6.jpg" class="img-fluid" alt="ceiling-stomp-6"> </picture> <li>When you bring the legs down toward the floor and back up, squeeze the quads to keep the movement controlled and to activate the lower abs.</li> <li>Inhale as you drop your legs down. Exhale as you push your legs up toward the ceiling.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The straight-leg ceiling stomp isn’t just a fun move—it’s also one of the best exercises out there for whipping your core into shape. For this move, it’s not about how many reps you can get in, but how well you do each rep. Focus on the cues we’ve offered here and take your time with the straight-leg ceiling stomp to get the absolute most out of this amazing exercise.</p> <p>Again, don’t be afraid to try something easier before moving on to this advanced variation. Reverse crunches are the perfect place to start—they’ll help you start to build strength in your lower abs and stability in your core. Once you’ve mastered the reverse crunch, try extending those legs out a little further with the slightly-bent knee raise. The powerful tension you create throughout your core will help you shed belly fat while improving your hip flexibility and mobility.</p> <p>You’ve got all the information you need to do this exercise, so why not try it out? Add a set to your next workout or swap your couch potato slump for the straight-leg ceiling stomp!</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-slightly-bent-leg-raises/">Slightly Bent Leg Raises</a>.</p> </section> </article>

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