Back Extensions with Rotation
Figure 19:
Hang fully inverted with hands crossed on
your chest or folded behind your head . Tighten your
glutes and back, and lift your torso up slowly into
extension . Make sure to keep abdominal muscles
engaged to support the spine while extended .
Slightly rotate your torso when extending to work
the back extensors and external oblique abdominal
muscles .
Abdominal Crunches
Figure 20:
Hang fully inverted with hands crossed on
your chest or folded behind your head . Contract your
abdominal muscles, crunching inward toward the
base frame . Release and repeat .
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Figure 19
Figure 20
