Instructions
Preparation
- Place feet under low overhanging stationary object. Lie supine
on floor or mat 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
floor or mat. Repeat to opposite side alternating twists.
Comments
- Feet
can be held down by partner instead of foot bar. Exercise
can be performed without added
weight until more resistance is needed. Add more weight or
perform on incline
board to increase resistance. Also see Arm
Position During Waist Exercises. Certain individuals may
need to keep their neck in neutral position with space between
their chin and sternum. Also see exercise with weight
placed on chest. 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. See Spot
Reduction Myth.
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Classification
Muscles
Target
Synergists
Stabilizers
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