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Equipment Needed
Flat surface, preferably without carpet.
Step Platform A long, rectangular platform accompanied by risers that allow you to adjust the height of the platform. Can be used as a bench for weight training as well as for step aerobics.
Muscles Worked
Abdomen
The abdominal muscles are made up of four muscle groups, the transverse and rectus abdominus, external and internal oblique muscles. They are located at the front of the body between the ribs a pelvis. The transverse abdominus is the deepest of the four muscles and works to stabilize the trunk. A more superficial muscles, the rectus abdominus is also referred to as the “six pack” and is responsible for moving the body between the ribcage and pelvis. The external oblique muscles, which are located on each side of the rectus abdominus, allow the trunk to twist to the opposite side of whichever external oblique is contracting. The internal oblique muscles are located just inside the hipbones and operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left hand side internal oblique and the right hand side external oblique to contract together.
Exercise Set-Up
- Set-up platform with approximately four risers on both sides.
- Lie on your back so your head, back and hips are supported.
- Bend your hips and knees at 90-degrees.
- Grab the bench on each side either above your shoulders or behind your head.
- Exhale and engage your abdomen to lift your hips off the platform. Keep your knees in a plane parallel to your body.
- Inhale down and repeat.
What to Watch Out For
- To protect your lower back, make sure to articulate each vertebra.
- Maintain an engaged abdomen throughout the exercise set to maximize the benefits.
- Avoid pushing your abdomen forward as you raise and lower your hips. Instead, try to pull in toward your spine.
- Do not let your knees go past your head.
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