- Hook feet under foot brace or secure low overhang. Lie supine
on mat or bench with hips bent. Cross arms and place hands in
front of shoulders.
- Raise torso from mat or bench by bending waist and hips.
Raise crossed arms over knees at top. Return until back of shoulders
contact mat or bench. Repeat.
- 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. Also see Dangerous
- Movement can be made easier extending arms down to sides
of body. It can be made easier further by performing movement
on decline board.
- 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 incline board or with additional weight.