- Place feet under low overhanging stationary object. Lie supine
on floor or mat with hips and knees bent. With both hands, hold
plate on chest with forearms crossed.
- 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.
- Exercise can be performed without
added weight until more resistance is needed. Add more weight
or perform on incline
board to increase resistance. Also see Arm
Position During Waist Exercises and movement with weight
placed behind head. 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