LSG GRC-09, User Manual

Page: 8 / 16

8 | TRAINING INSTRUCTIONS
SIDE BENDS ON A HYPEREXTENSION BENCH
TRAINING EFFECT
This exercise is an optimal training method to strengthen your lateral abdominal muscles.
These muscles support the sideways movement of the thorax toward the pelvis.
Start position:
Lie sideways on the bench and hook your feet under the foot support bracket. Your pelvic area is lying
on the seat pad and your arms are crossed over the chest. Lower the torso towards the floor. Stop the
movement when the torso is at least parallel to the floor.
Back to the starting position:
Lift your torso slowly and return to your starting position. Repeat this exercise 10-20 times, depending
on the training intensity, and continue the action with the opposite side.
Make sure, that your legs and torso stay completely stable. Move your trunk only
laterally to prevent stressing your lower back.