- Sit on chair or bench with lower leg secured under low over
hang or heavy bar. Place hands on waist, chest, neck, or head
depending upon desired difficulty.
- Lower body back until hips are almost extended. Raise body
by flexing hips until torso is upright. Repeat.
- Feet must be propped securely to prevent injury. Exercise
can also be performed on Roman
Chair Sit-up apparatus. Rectus Abdominis and Obliques only
if actual waist flexion occurs. With no waist flexion, Rectus
Abdominis and External Oblique will only act to stabilize pelvis
and waist during hip flexion. See Spot
Reduction Myth and Lower
Ab Myth. Also see Dangerous
- Movement can be made easier by placing arms further down
away from head.
- Exercise can be made more challenging by placing hands further
up toward head. See Arm
Position During Waist Exercises. Exercise can also be performed
with additional weight.