Crunches in hyperextension

A very effective exercise. But not for beginners. Your task is not to lift your back completely (that just makes it easier) but to twist without rising all the way to the top.

Nuances and Mistakes

1. In fact, it would be more correct to call this exercise a twist on the hyperextension machine. The concept of a "Roman chair" is quite vague these days. I consider this exercise to be one of the most challenging and effective for the abs.

2. The machine should be adjusted so that the seat presses against the upper part of your thighs, not your buttocks. This means your buttocks should be hanging off. This makes it much more challenging but maximally targets the abs.

3. You should not lift all the way up. That is, your shoulders should not reach the support plane. Your torso should always remain behind the support. A sign that you are lifting too high is the lifting of your shins off the rollers.

4. Your task is not to lift your torso high but to twist it as much as possible. If you rise with a straight back, the iliopsoas muscle will be working instead.

5. You should lower yourself slightly below the horizontal. But not too low, as this will cause excessive arching of the lower back, which is undesirable.

6. If you find this exercise difficult, you can help yourself with your hands by holding onto the edges of the seat. If it is easy, you can hold a weight plate on your chest or behind your head. The variation with the plate on the chest is easier than the one behind the head.