Instructions
Preparation
- Lie supine on mat with lower legs on bench. Cross wrists
on chest.
Execution
- Flex waist to raise upper torso from mat. Keep low back on
mat and raise torso up as high as possible. Return until back
of shoulders contact mat. Repeat.
Comments
- Leg elevation keeps pelvis tilted back keeping low back on
mat. See Spot
Reduction Myth.
Easier
- Movement can be made easier by placing arms further down
away from head or extended up above knees. Decondition individuals
can start on slight decline board.
Harder
- Exercise can be made more challenging by placing hands further
up toward 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
- No significant stabilizers
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