- Lie supine on bench or floor. Grasp sides of bench for support.
- Raise legs by flexing hips while flexing 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 extended. Repeat.
- 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
- To decrease intensity, perform exercise on floor and allow
heels to make contact with floor each repetition or perform on
slightly declined surface.
- Perform on incline board or exercise ball to increase resistance.
Exercise can also be performed with added weight.