Weighted Twisting Sit-up (arms crossed)
The Weighted Twisting Sit-up (arms crossed) primarily works the External Obliques, with secondary activation of the Iliopsoas, Rectus Abdominis, Rectus Femoris, Sartorius, Tensor Fasciae Latae and stabilizer support from the Tibialis Anterior. It is a none compound exercise at intermediate difficulty.
A none compound pull exercise targeting the External Obliques.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Iliopsoas, Rectus Abdominis, Rectus Femoris, Sartorius, Tensor Fasciae Latae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Rectus Abdominis (core)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Tibialis Anterior (calves)
Instructions
- Preparation: Place feet under low overhanging stationary object. Lie supine on floor or mat with hips and knees bent. With both hands, hold plate on chest with forearms crossed. 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: Exercise can be performedwithout added weightuntil more resistance is needed. Add more weight or perform onincline boardto increase resistance. Also seeArm Position During Waist Exercisesand movement withweight placed behind head. If upper back does not come completely down at end of movement, abdominal muscles may only beisometricallyinvolved in exercise. Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent. SeeSpot Reduction Myth.
Alternative Exercises
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