- Sit on chair or bench with lower leg secured under low over
hang or heavy bar. Place hands on waist, chest, neck, or head
depending upon desired difficulty.
- Lower body back until hips are almost extended. Raise body
by flexing hips until torso is upright. Repeat.
- Feet must be propped securely to prevent injury. Exercise
can also be performed on Roman
Chair Sit-up apparatus. Rectus Abdominis and Obliques only
dynamically if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique will only act
to stabilize pelvis and waist during hip flexion. See Spot
Reduction Myth and Lower
Ab Myth. Also see Dangerous
- Movement can be made easier by placing arms further down
away from head.
- Exercise can be made more challenging by placing hands further
up toward head. See Arm
Position During Waist Exercises. Exercise can also be performed
with additional weight.