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. 2001 Apr-Jun;36(2):109–118.

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© by the National Athletic Trainers' Association, Inc

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Gymnastic training exercises. A, Straight Curl-Up. Fingertips touch the temples, arms are in a fixed lateral position, the head and shoulders are lifted, and the feet are not fixed. B, Cross Curl-Up. As in A, but 1 leg is across the other, and the contralateral elbow is moved to the opposite knee. C, Curl Up, Hyperextended. Same arm position as A but inverse (-20°) starting position; trunk and hip flexion until the head and thorax are upright; no foot fixation. D, Sit-Up. Same arm position as A; trunk and hip flexion until the upper body is upright; no foot fixation. E, Vertical Hip Lift. Knees are flexed between 70° and 90°, arms are fixed, hip is lifted until lumbar spine is lifted from the ground. F, Lateral Flexion, Fixed Legs. Foot of upper leg is crossed over the lower leg and fixed; flexion until the upper body is lifted off the ground (30°). G, Lateral Hip Lift. Elbow support from a flexed position (30° from hip to ground), extension to the neutral position (0°). H, Diagonal Hip and Shoulder Extension. From a flexed position (elbow in contact with the contralateral knee), diagonal hip and shoulder extension to the horizontal position. I, Kneeling Back Extension. Same arm position as A, from a flexed position (chest-leg contact), isolated spine extension (head and thorax to 45°). J, Trunk Extension, Fixed Legs. Same arm position as A, fixed legs in prone position, from 90° hip flexion-extension to the horizontal (0°). K, Bridging. Supine position, trunk and arms resting on ground and knees bent (90°), hip extension to neutral position (0°). L, Hip Extension, Fixed Trunk. Fixed upper body in prone position, from 90° hip and knee flexion with extension of legs to the horizontal line (hip and knee, 0°).

Gymnastic training exercises. A, Straight Curl-Up. Fingertips touch the temples, arms are in a fixed lateral position, the head and shoulders are lifted, and the feet are not fixed. B, Cross Curl-Up. As in A, but 1 leg is across the other, and the contralateral elbow is moved to the opposite knee. C, Curl Up, Hyperextended. Same arm position as A but inverse (-20°) starting position; trunk and hip flexion until the head and thorax are upright; no foot fixation. D, Sit-Up. Same arm position as A; trunk and hip flexion until the upper body is upright; no foot fixation. E, Vertical Hip Lift. Knees are flexed between 70° and 90°, arms are fixed, hip is lifted until lumbar spine is lifted from the ground. F, Lateral Flexion, Fixed Legs. Foot of upper leg is crossed over the lower leg and fixed; flexion until the upper body is lifted off the ground (30°). G, Lateral Hip Lift. Elbow support from a flexed position (30° from hip to ground), extension to the neutral position (0°). H, Diagonal Hip and Shoulder Extension. From a flexed position (elbow in contact with the contralateral knee), diagonal hip and shoulder extension to the horizontal position. I, Kneeling Back Extension. Same arm position as A, from a flexed position (chest-leg contact), isolated spine extension (head and thorax to 45°). J, Trunk Extension, Fixed Legs. Same arm position as A, fixed legs in prone position, from 90° hip flexion-extension to the horizontal (0°). K, Bridging. Supine position, trunk and arms resting on ground and knees bent (90°), hip extension to neutral position (0°). L, Hip Extension, Fixed Trunk. Fixed upper body in prone position, from 90° hip and knee flexion with extension of legs to the horizontal line (hip and knee, 0°).