Instructions
Preparation
- Hook feet under foot brace or secure low overhang. Lie supine
on floor or bench with hips bent. Place hands behind neck or
on side of neck.
Execution
- Raise torso from bench by bending waist and hips. Return
until back of shoulders contact incline board. Repeat.
Comments
- Feet
can be held down by partner instead of foot bar. Certain
individuals may need to keep their neck in neutral position with
space between their chin and sternum. 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
Reduction Myth. Also see Dangerous
Exercise Essay.
Easier
- Movement can be made easier by placing arms further down
away from head.
Harder
- Exercise can be made more challenging by placing hands further
up on head or beyond 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
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