- Hook feet under foot brace and lie supine on incline board
with hips bent. Cross arms on chest.
- Raise torso from bench by bending waist and hips. Raise crossed
arms over knees at top. Return until back of shoulders contact
incline board. Repeat.
- 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 extending arms over legs.
- Exercise can be made more challenging by placing hands further
up near head. See Arm
Position During Waist Exercises. Exercise can also be performed
on higher incline board or with additional weight.