Weighted Incline Twisting Situp

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Weighted Incline Twisting Situp

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.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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