Sengat Lebam

A controlled core stability exercise that teaches you to move your limbs while keeping your spine neutral and protected.

Execution Standards:

1. Setup: Lie on your back on the mat with arms pointing up and knees/hips at 90 degrees (tabletop position).
2. The Brace: Press your lower back firmly into the mat—there should be no gap.
3. The Movement: Slowly lower the opposite arm and leg toward the floor while maintaining back contact with the mat.
4. Reset: Return to the center and switch sides, moving with precision rather than speed.

200+ FCS Combat Application: Crucial for ground fighting (grappling), as it builds the deep core strength needed to manage your structure while moving from the bottom position.