Instructions
Preparation
- Hook feet under padding and lie supine on incline bench with hips bent. Hold plate behind neck or on chest with both hands.
Execution
- Flex and twist the waist to one direction while raising the torso from bench by bending hips. Return until the back of the shoulders contact the padded incline board. Repeat to the opposite side alternating twists.
Comments
- Exercise can be performed without added weight until more resistance is needed. Elevate incline to increase resistance. See Arm Position During Waist Exercises. Certain individuals may need to keep their neck in a neutral position with a 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. Knee flexors may be involved as stabilizers if incline is steep and no calf support is used. See Spot Reduction Myth.
Classification
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Pull |