Bowflex Ultimate - Manual (Page 50)

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Abdominal Exercises
Muscles worked: This exercise works your entire
abdominal area including your upper and lower
front abs (rectus abdominus) and your side abs
(obliques).
Pulley position: None.
Starting position:
• With the bench in the flat position, lie on your
back with your head toward the Power Rods ® .
• Bend your knees fully.
• The amount of bend at the hips based on
desired difficulty. Beginners should be fully
bent, bringing the legs near the abs. As strength
improves the legs can be positioned farther
away. DETERMINE THESE POSITIONS AND
MAINTAIN THROUGHOUT THE EXERCISE.
• Reach overhead grasp either the bench, or the
metal frame, with each hand.
• Relax your neck.
Motion:
• Tighten your abs and slowly curl your hips
toward your rib cage. Move as far as you can
without using your legs to get momentum and do
not curl up onto your shoulder blades.
• Slowly reverse the motion returning to the
starting position without relaxing.
Key points:
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation down without
exaggerating breathing.
• Contract as far into the movement as possible.
Lower under control. Keep abs tight during the
entire motion.
• This exercise will NOT spot-reduce fat!
Reverse Crunch
Spinal Flexion
Muscles worked: This exercise works your entire
abdominal area including your upper and lower
front abs (rectus abdominus) and your side abs
(obliques).
Pulley position: Narrow.
Starting position:
• With the bench in the flat position, sit facing the
Power Rods ® and attach both ankle cuffs over
the respective ankle.
• Lie flat on your back on the bench with your head
facing away from the Power Rods ® .
• Bend your hips and knees so that your thighs are
resting on your abdominals.
• Reach overhead and grasp the bench.
• Relax your neck.
Motion:
• Tighten your abs and slowly curl your hips
toward your rib cage. Move as far as you can
without using your legs to get momentum and do
not curl up onto your shoulder blades.
• Slowly reverse the motion returning to the
starting position without relaxing.
Key points:
• Do not throw your legs to initiate the motion.
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation down without
exaggerating breathing.
• Contract as far into the movement as possible.
Lower under control. Keep abs tight during the
entire motion.
Resisted Reverse Crunch Spinal Flexion
FINISH
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