- Hook feet under support and lie supine on incline bench with
hips bent. Place hands behind neck or on side of neck.
- Raise torso from bench by bending waist and hips. Return
until back of shoulders contact incline board. Repeat.
- Certain individuals may need to keep their neck in neutral
position with space between their chin and sternum. If no knee
support is built in to incline board, ball can be placed under
legs. 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. Also see Dangerous
- Movement can be made easier by lowering incline, performing
movement on horizontal surface, or placing arms further down
away from head.
- Exercise can be made more challenging by placing hands further
up on head or beyond head. See Arm
Position During Waist Exercises. Exercise can also be performed
on higher incline board or with additional weight or inverted
with gravity boots.