Twisting Situp (arms crossed)

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Twisting Situp (arms crossed)

Instructions

Preparation

Place feet under foot bar or low overhanging stationary object. Lie supine on floor, mat, or sit-up bench with hips and knees bent. Cross arms on chest.

Execution

Flex and twist waist to one direction while raising torso from bench by bending hips. Return until back of shoulders contact floor or mat. Repeat to opposite side alternating twists.

Comments

If upper back does not come completely down at end of movement, abdominal muscles may only be isometrically involved in exercise. Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent. See Spot Reduction Myth.

Easier

Movement can be made easier by placing arms further down away from head. Exercise can also be performed on declined bench.

Harder

Exercise can be made more challenging by placing hands further up on head or beyond head. See Arm Position During Waist Exercises. Exercise can also be performed on incline board or with additional weight.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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