This exercise is one of the oldest exercises for stimulating the hip flexors and abdominals. However, individuals with low back pain should avoid performing this exercise; abdominal crunches might be a safer alternative.
Adjust the incline of the bench for the desired level of resistance (e.g. more incline equals greater resistance due to the force of gravity). Next, brace the body by placing the feet or shins (depending on the model) behind the support pads and lie down. The arms should be crossed over the chest with the chin tucked in. For a greater challenge, the arms can be extended overhead, while holding a medicine ball or light dumbbell. Next, slowly curl the trunk forward and upward until the reaching a vertical position with the trunk perpendicular to the floor. The trunk should maintain a flexed posture throughout the movement to keep the abdominal muscles engaged. Do not allow the low back to hyperextend at any time throughout the movement.
Cross arms over chest.
Lie back until your upper back makes contact with the bench.
Slowly curl the trunk forward and upward until the reaching a vertical position.
Want to master Microsoft Excel and take your work-from-home job prospects to the next level? Jump-start your career with our Premium A-to-Z Microsoft Excel Training Bundle from the new Gadget Hacks Shop and get lifetime access to more than 40 hours of Basic to Advanced instruction on functions, formula, tools, and more.
Other worthwhile deals to check out:
- 97% off The Ultimate 2021 White Hat Hacker Certification Bundle
- 98% off The 2021 Accounting Mastery Bootcamp Bundle
- 99% off The 2021 All-in-One Data Scientist Mega Bundle
- 59% off XSplit VCam: Lifetime Subscription (Windows)
- 98% off The 2021 Premium Learn To Code Certification Bundle
- 62% off MindMaster Mind Mapping Software: Perpetual License
- 41% off NetSpot Home Wi-Fi Analyzer: Lifetime Upgrades