Ab Extensions

Performance Description

A variety of devices may be used to execute this exercise, the important element is that the device is firmly secured and should hang down to one's shoulders when kneeling on the ground.

  1. Kneel on the ground and firmly grab the hanging device, slightly pulling down on it to firm up the tension on the line
  2. Keeping the arms locked (with a slight bend at the elbow), slowly lean forward using the knees as the pivot point
  3. Continue leaning forward until the body forms a 45 degree angle with the ground while inhaling
  4. Hold this position for at least 2-3 seconds while keeping the back straight and abdominal/back muscles tense
  5. Return to the start position by applying additional tension against the hanging device and drive the body back to perpendicular with the ground all while exhaling
  6. Repeat steps 2-5
Primary Muscle(s)
Abdominals (Rectus Abdominis)
Abdominals (Rectus Abdominis: Upper Aspect)
Serratus (Anterior)
Secondary Muscle(s)
Lower Back (Paraspinal Erectors: Illiocostalis Lumborum)
Lower Back (Paraspinal Erectors: Illiocostalis Thoracis)
Lower Back (Paraspinal Erectors: Longissimus Thoracis)
Lower Back (Paraspinal Erectors: Quadratus Lumborum)
Lower Back (Paraspinal Erectors: Spinalis Thoracis)
Lower Back (Spinal Erectors: Erector Spinae)
Obliques (External Oblique)
Tertiary Muscle(s)
Triceps (Triceps Brachii: Long Head)
Triceps (Triceps Brachii: Medial Head)
Further Clarification

Stability and control of the body is paramount while performing ab extensions. Slow and controlled movements allow for the muscles to contract for a prolonged period of time, resulting in a highly targeted exercise.

Improvisation with the setup of ab extensions is completely acceptable. One can use anything ranging from a towel, to ab straps, or even in a pinch, resistance cables (just be sure they can firmly support your body weight).

Things To Look Out For

Do not round or arch the back. Not only does this remove emphasis from the muscles but places stress upon the vertebra. It is also advised to lay down a soft object such as a towel or yoga mat to protect the knees while they press and roll against the floor.

Exercise Position(s)
Considered An Exercise In The Following Categories