Instructions
Preparation
- Hook feet under foot brace and lie supine on incline board
with hips bent. Place hands behind neck or head.
Execution
- Flex waist to raise upper torso from bench. Keep low back
on bench and raise torso up as high as possible. Return until
back of shoulders contact incline board. Repeat.
Comments
- If no knee support is built in to incline board, ball can
be placed under legs. Hip and knee flexors may be involved as
stabilizers if incline is steep and no calf support is used.
Certain individuals may need to keep their neck in neutral position
with space between their chin and sternum. See Spot
Reduction Myth.
Easier
- To make this movement easier, place arms further down on
body. Movement can also be performed on lower height incline
or on flat surface.
Harder
- Exercise can be made more challenging by placing hands further
up on head. See Arm
Position During Waist Exercises. Exercise can also be performed
on higher incline board or with additional weight.
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Classification
Muscles
Target
Synergists
Stabilizers
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