Classification
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Pull |
Instructions
Preparation
Place feet under foot bar or low overhanging stationary object. Lie supine on floor, mat, or sit-up bench with hips and knees bent. Place hands behind neck.
Execution
Flex and twist waist to one direction while raising torso from bench by bending hips. Return until back of shoulders contact floor or mat. Repeat to opposite side alternating twists.
Comments
Feet can be held down by partner instead of foot bar. Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. 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.
Easier
Movement can be made easier by placing arms further down away from head.
Harder
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 incline board or with additional weight.
