Seated ISO Ab "T"

Your Position

-Sit on floor, bench, or ball with legs hip width apart, knees slightly bent, heels pressed into the floor and feet pointing straight up. Arms are straight out in front of you with the shoulder blades depressed and retracted.  Trunk is extended and leaning backwards in order to open the hip angle beyond 90 degrees of flexion.

Target Muscles

Abdominals, Hip Flexors, Rhomboids, trapezius, Latissimus dorsi, (Pectorals, Deltoids)

Step-by-Step Instructions

  1. With abdominals engaged, initiate the backward movement of your arms with the, posterior shoulders shoulderblades, mid-back, and lats to form a ‘T’ with your outstretched arms and trunk.
  2. As you go through the movement pattern, rotate the arms until the thumbs point backward.  Once past the ‘T’ position, start to reach down as you reach backwards

Common Errors and Their Correction

The trunk may tilt forward/backward, ribcage/low back may extend, or hips may rotate backward in response to the ‘T’ pattern.  Using a visual cue to the movement there are tactile and verbal cues, not visual cueswill reinforce the concentration needed to keep the trunk fixed.