Bowflex Ultimate - Manual (Page 51)

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Abdominal Exercises
Muscles worked: This exercise involves most
of the trunk and deep spinal muscles. It does
not “spot reduce” or eliminate “love handles.” It
should be noted that rotation is more limited in
the spine than most people realize and should be
performed with minimal resistance, and always in
proper erect alignment.
Pulley position: Narrow.
Starting position:
• Sitting sideways on the bench with one side
facing the Power Rods ® , grasp the handle closest
to you with both hands.
• Raise both arms up to chest level, centered in
front of the sternum (breast bone).
• Keep both elbows slightly straight.
• Lift your chest, pinch your shoulder blades
together, tighten your abs and maintain a very
slight arch in your lower back.
Motion:
• Tighten your entire abdominal area and slowly
rotate your rib cage/arms away from the cables
(30-40 degrees), as if your were rotating with a
rod through the middle of your spine.
• Rotate past midline as far as can be performed
slowly and comfortably.
• Slowly return to the starting position.
Key points:
• This is an important exercise, yet it can become
high risk if done incorrectly. Keep your chest
lifted and always maintain your spine in good
alignment with a very slight arch in your lower
back.
• Keep your hands centered in front of the middle
of your chest (sternum) and your shoulder blades
“pinched” together. Insure that all of your motion
occurs in the torso.
• Remember, more range of motion is not
necessarily better, especially in this exercise.
Move only as far as your muscles will take you.
Try to eliminate uncontrolled momentum.
• Caution — Do not use heavy resistance for
this exercise. Pick a weight that allows you to
perform at least 12-15 reps.
• This exercise will NOT spot-reduce fat!
Trunk Rotation
Muscles worked: This exercise emphasizes the
abdominal area including the upper and lower
front abs (rectus abdominus) and the side abs
(obliques).
Pulley position: None.
Starting position:
• Lie face up on the bench with feet near the
Power Rods ® .
• Your lower back can start out flat or in a normal
arch, knees and hips are bent with your feet
either on the bench, resting on the lat tower, or
held in space.
• Fold your arms across your chest.
Motion:
• Tighten your abs and curl only your torso, slowly
moving your ribs toward your hips. Move as far
as you can without moving the hips or neck.
• Slowly reverse the motion returning to the
starting position, without relaxing.
Key points:
• Allow exhalation up and inhalation down, don’t
exaggerate it.
• Do not lift your head/chin. Your head should
follow the rib motion not lead, allowing you to
maintain normal neck posture.
• Tighten your abdominals throughout the entire
exercise range of motion. Do not let your abs
relax until the set is over.
• MOVING SLOWLY to eliminate momentum is
critical.
• This exercise will NOT spot-reduce fat!
Abdominal Crunch
Spinal Flexion
FINISH
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FINISH
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