- Hook feet under support and lie supine on floor or mat with
hips and knees bent. With both hands, hold plate on chest with
forearms crossed or use no weight.
- Raise torso from floor by bending waist and hips. Return
until back of shoulders contact with floor or mat. Repeat.
- If feet are close to hips, bent arms can be lifted above
knees, allowing for complete range of motion resulting in a more
bell shaped resistance
curve (ie: lessened resistance at top of movement) due to more
vectors against gravity. The same can be accomplished by
placing feet slightly further away from hips, requiring no need
to lift arms above knees (as shown).
- Exercise can be performed without
added weight until more resistance is needed. Exercise can
be performed on incline board to
increase resistance or decline board to decrease resistance.
Position During Waist Exercises and movement performed with
weight behind head. 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