ab builder curling your torso up on a glute-ham developer (GHD)
with only your hips on the pad, your torso drops below horizontal, loading the
abs further into the stretch than a decline sit-up reaches
your lower back extends at the bottom, and that is the point. If it is new to
you, work towards the full depth incrementally
Execution
Set the GHD so your hip crease sits just past the front edge of the pad, feet
locked under the foot pads, arms crossed on your chest. Set it once and keep it.
If you move the pad, pick Changed technique or equipment in the exercise menu.
lower your torso back past horizontal until you feel the stretch across your
abs
curl your shoulders up first, rounding your spine as you rise
keep curling until your torso is upright, hips staying on the pad
lower under control, unrolling your spine back into the stretch
pause briefly in the stretched position before the next rep
Once bodyweight gets easy, hold a plate against your chest. Curl up rather than
swinging. A swing hands the rep to your hip flexors.