That pink yoga mat on a wooden floor is doing a lot of heavy lifting in the newest BABYMONSTER clip, and honestly, the move AHYEON is showing off is deceptively simple. You see her lying back, knees bent, feet hovering, and it looks like just another crunch. But the way she controls the roll-up, the way her lower back stays glued to the mat, that is the real work.
The BABYMONSTER AHYEON ab workout trend is picking up traction right as everyone is scrambling to feel a little more put together for the warmer months. This specific move, the lifted-feet crunch, is popping up all over social media because it targets the deeper core stabilizers, not just the superficial six-pack lines. Look, I watch a lot of fitness content, and most of it is overcomplicated nonsense. This one is not.
Why the Lifted-Feet Crunch on a Yoga Mat Feels Different
When your feet are flat on the floor, your hip flexors tend to take over the movement. You end up pulling with your lower body instead of actually engaging your abdominal wall. By holding the feet up, AHYEON removes that crutch, forcing the rectus abdominis and the transverse abdominis to do the heavy lifting. That is why the move looks isolated, because it truly is.
The yoga mat here is actually a key player, not just a fashion statement. On a hard wooden floor, you need that thin layer of cushioning to protect your spine from the hard surface below. The pink color is a nice vibe, but the grip is what keeps you from sliding around when you start to sweat. I have done ab work on bare floors before. It sucks. Your tailbone feels every single rep.
This specific exercise is a killer because it forces you into a slow, controlled tempo. There is no momentum, no swinging, just pure tension from start to finish. If you are new to this, you will feel your lower belly burn within the first few reps. It is humbling.
How to Perform the BABYMONSTER AHYEON Core Exercise
Let me walk you through the setup exactly as it appears in that clip, because the details really matter here. You want to lie flat on your back on the yogamat, with your knees bent at roughly a 90 degree angle and your shins parallel to the floor. In the photo, she is wearing a brown tank top with black shorts and those white socks with black stripes, which honestly just adds to the cozy at-home gym aesthetic.
- Press your lower back firmly into the mat. If you can slide a hand under your back, you are not pressed down enough.
- Place your hands gently behind your head, but do not interlace your fingers with a death grip. That only pulls on your neck.
- Exhale sharply as you curl your shoulders off the floor, imagining your ribs moving toward your pelvis.
- Pause at the top for a quick second, and inhale as you lower back down with control, keeping your feet hovering the entire time.
Do not let your feet drop to the ground between reps. That is the whole point. If your lower back starts to arch or you feel a tugging sensation in your hip area, you need to scale the movement back. It is better to do ten ugly reps with perfect form than thirty sloppy ones.
I will say this, the white wall and the electrical outlets in the corner of the image really show that this is a real at-home workout, not a glitzy studio production. It makes the whole thing feel accessible, like you could just roll out a mat in your living room and join in. And you can, honestly.
Common Mistakes That Ruin the Core Exercise
The biggest issue I see with people trying this specific AHYEON ab workout move is the frantic neck pulling. It is a massive tell that your core is exhausted and you are using your arms as a crane to lift your head. If your neck hurts after this, you are doing it wrong, plain and simple.
Another frequent mistake is letting the lower back peel off the mat. Some people arch excessively, thinking they are getting a deeper stretch, but all that does is transfer the pressure to your lumbar spine. That aching feeling in your back after a workout is not a sign of progress, it is a red flag.
The speed of the rep matters too. If you are bouncing up and down like you are in a hurry, you are just swinging on your hip flexors. Also, keep your jaw relaxed. Clenching your teeth during an ab workout creates unnecessary tension in your neck and shoulders, which takes the focus away from your core.
Look, it is going to be tempting to hold your breath during the hard part of the rep. Do not do it. Your muscles need oxygen to contract properly, so try to establish a rhythm. Exhale on the effort, inhale on the release.
Turn This Into a Full Ab Workout Routine
You do not need to do hundreds of reps to make this effective. I find that quality over quantity is the only way to go, especially for a move this specific. Start with three sets of ten controlled repetitions. If that feels manageable, you can add a few more reps or an extra set, but prioritize that mind-muscle connection.
To build a longer sweat session around this core exercise, you can pair it with a few complementary moves. A dead bug is a perfect warm-up because it teaches you the same anti-extension principle. Follow it up with a side plank to hit the obliques, and maybe finish with a slow bicycle crunch to get the heart rate up a little.
The beauty of this workout is that it requires zero equipment, other than the mat. You can do this in your bedroom, in a hotel room, or even on a carpeted floor if you are in a pinch. There is no excuse about not having access to a gym.
I usually string together a quick circuit like this:
– Dead bug, 8 reps per side
– Lifted-feet crunch, 12 reps
– Side plank, 30 seconds per side
– Flutter kicks, 30 seconds
Rest for 60 seconds and repeat for 3 rounds. That workout takes about twelve minutes and it targets everything.
What Results Should You Expect From This Routine
Let me be honest with you about expectations here. Doing this single crunch move will not give you a visible six-pack in two weeks. Anyone who promises you that is selling something. What it will do is build a stronger, more stable core that makes other exercises feel easier and keeps your posture in check throughout the day.
You will likely feel the burn in your lower abdomen almost immediately, which is a great indicator that you are activating the right muscles. Over time, you will notice that you can hold the top position longer without shaking. That instability you feel at first gradually fades as your stabilizer muscles get stronger.
The socks she is wearing in the photo are actually a smart choice for this exercise. Socks allow your feet to slide easily if you need to make a quick adjustment, while bare feet can grip a little too much, sometimes locking you into an awkward position. It is a small detail, but I noticed it right away.
Anyway, consistency is the only thing that actually matters here. You could do this exercise every day or every other day, pairing it with a little bit of cardio and a decent diet. Spot reduction is a myth, so don’t expect the fat to melt off your midsection just because you are doing crunches. Focus on strength, not just aesthetics.
Is This the Right Abworkout for You
If you have a healthy lower back and no major hip issues, this move is definitely safe to try. The lifted feet position can be a bit challenging for people who sit at a desk all day, as tight hip flexors tend to limit your range of motion. If that is you, try placing your hands under your hips for a little extra support.
It is a great addition to any abworkout sequence because it challenges you in a different way than a standard plank. Planks are static, while this is dynamic movement through a specific range of motion. Mixing it up keeps your muscles guessing and your brain from getting bored.
I appreciate that this workout is actually accessible to beginners, even though it might look deceptively easy. The key is to start slow and remain mindful of your lower back positioning. There is no shame in modifying if you need to.
Put The Yoga Mat Down and Give It A Try
This move is here to stay, and not just as a fleeting social media trend. It is a legitimately effective way to build a strong, functional core. So roll out that mat, press your back down, and curl up with intention. Your body will thank you, especially when you stand up from the floor later without having to use a hand to push off.
Save this one for your next sweat session, and let me know if you can feel the difference between this and the regular crunches you have been doing. It is subtle at first, but once you get it, you get it.
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