Instructions
Preparation
- Hook feet under foot or ankle brace and lie supine on incline
bench with hips and knees bent. Hold plate behind neck with both
hands.
Execution
- Flex and twist waist to one direction while raising torso
from bench by bending hips. Return until back of shoulders contact
padded incline board. Repeat to 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 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. Knee flexors may be involved as stabilizers if incline
is steep and no calf support is used. See Spot
Reduction Myth.
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Classification
Muscles
Target
Synergists
Stabilizers
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