Instructions
Preparation
- Hook feet under foot brace and lie supine on incline board
with hips and knees bent. Hold plate on chest with both hands
or use no weight.
Execution
- Flex and twist waist to one direction while raising torso
from bench by bending hips. Return until back of shoulders contact
padded incline board. Repeat to opposite side alternating twists.
Comments
- Crossed arms can also be brought up above knees at top to
increase range of motion. Exercise can be performed without added
weight until more resistance is needed. Elevate incline to increase
resistance. See Arm
Position During Waist Exercises. If no knee support is built
in to incline board, ball can be placed under legs as illustrated.
Elbows can be raise over opposing knees for fuller range of motion.
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. Knee flexors may be involved as stabilizers if incline
is steep and no calf support is used. See Spot
Reduction Myth.
|
Classification
Muscles
Target
Synergists
Stabilizers
|
