Abs exercise · body weight
Full Maltese
The full maltese is a bodyweight exercise that targets the abs, with the shoulders and chest assisting.
- Target muscle
- Abs
- Also works
- Shoulders, chest
- Equipment
- Body weight
- Body part
- Waist
How to do the full maltese
- Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides.
- Slowly lean forward, keeping your arms straight, until your upper body is parallel to the ground.
- Engage your core and hold this position for a few seconds.
- Return to the starting position by pushing through your feet and standing back up.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the abs. The shoulders and chest work as secondary muscles. See all ab exercises or every bodyweight exercise.
