- Hang inverted from high bar with gravity boots on each leg.
Lie supine with hands on floor over head.
- Raise trunk as high as possible by flexing hips and waist.
Return to starting position. Repeat.
- See Arm
Position During Waist Exercises.
- Straight knees during this exercise will inhibit hip range
of motion via passive
insufficiency of hamstring causing waist flexion sooner in
the movement. The Rectus Abdominis and Obliques dynamically
contract only when actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique will only isometrically
contract to stabilize pelvis and waist during hip flexion.
See Spot Reduction
Myth and Lower
- Movement can be made easier by lowering incline, performing
movement on horizontal surface, or placing arms further down
away from head.
- Exercise can be made more challenging by placing arm further
along body or even more challenging by placing hands near head
or beyond head. See Arm
Position During Waist Exercises. Exercise can also be performed
with additional weight.