Instructions
Preparation
- Hook feet under foot or ankle brace and lie supine on incline
bench with hips and knees bent. Cross arms on chest.
Execution
- Flex and twist waist to one direction while raising torso
from bench by bending hips. Raise crossed arm over opposite knees
at top. Return until back of shoulders contact padded incline
board. Repeat to opposite side alternating twists.
Comments
- Certain individuals may need to keep their neck in neutral
position with space between their chin and sternum. If no knee
support is built in to incline board, ball can be placed under
legs. 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. Knee flexors may be involved as stabilizers if incline
is steep and no calf support is used. See Spot
Reduction Myth.
Easier
- Movement can be made easier by lowering incline, performing
movement on horizontal surface, or extending arms over legs.
Harder
- Exercise can be made more challenging by placing hands further
up near 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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