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.
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Classification
Muscles
Target
Synergists
Stabilizers
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