- Lie supine on incline board with torso elevated. Grasp feet
hooks or sides of board by head for support.
- Raise legs by flexing hips and knees until hips are fully
flexed. Continue to raise knees toward shoulders by flexing waist,
raising hips from board. Return until waist, hips and knees are
- When raising hips, keep knees fully flexed, so as not to
throw weight of lower legs over head. Rectus Abdominis and Obliques
contract only if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique will only isometrically
contract to stabilize pelvis and waist during hip flexion.
It may be necessary to completely flex hips before waist flexion
is possible. See Spot
Reduction Myth and Lower
Ab Myth. Also see Incline
- Exercise can be made easier by decreasing decline or lying
on horizontal surface.
- Exercise can be performed with additional weight. Elevate
incline or perform in vertical orientation to increase resistance.