Rectus Abdominus and Erector Spinae

Question 1

Back Extension

Answer 1

• Bodyweight Compound
• Prone position on floor, keep legs straight, feet on floor
• Place hands behind back, straight out overhead or at the temples
• Raise the upper body up until the chest clears the floor, avoid lumbar hyperextension

Question 2

Abdominal Curl

Answer 2

• Bodyweight Compound
• Supine position, place hand on temples, across chest or on thighs, core engaged and low back flat on mat
• Curl up rather than sit up, there should be approximately 30 - degrees of spinal flexion
• Keep legs bent and feet flat on floor and maintain neutral head alignment throughout

Question 3

Seated Back Extension

Answer 3

• Free weight Isolate
• Sit into the machine so that the feet are on (or behind) foot rest, back pad is on upper back, while torso is slightly pitched forward and head remains neutral
• Keep knees above ankles, back straight, abs engaged, arms crossed at your chest
• Lean back against the resistance while maintaining neutral spine/posture avoid lumbar hyperextension

Question 4

Seated Abdominal Crunch

Answer 4

• Fixed weight Compound
• Seated position, feet under pads or flat on ground, grab hold of the top handles and ensure your arms are bent at 90 degrees and rest your triceps on the pads
• Begin lifting your legs up as you engage your abs and crunch your upper torso
• Return to the starting position under control while keeping your head in a neutral positon throughout