Bowflex Motivator 2 - Manual (Page 55)

Abdominal Exercises
Reverse Crunch
— Spinal Flexion
Resisted Reverse Crunch
— Spinal Flexion
START ACTION
START
• Face the Power Rod® unit, and
attach an Ankle Cuff to each ankle.
• Lie back on the bench, head away
from the Power Rod® unit.
• Bend your hips and knees at 90°
angles, as shown.
• Reach behind your head and grasp
the Seat.
• Relax your neck.
• Tighten your abs and slowly curl your
hips toward your rib cage. Move as
far as you can without using your
legs or curling onto your shoulder
blades.
• Slowly reverse the motion, returning
to the Start position without relaxing
your abs.
FINISH
START ACTION
START
• Lie on the bench, head toward the
Power Rod® unit, grasp bench for
support.
• Bend your hips and knees until your
legs are in a “seated” position as
shown above—knees and hips at
90° angles.
• If maintaining this position is
difficult, adjust to one you can
maintain for the duration of this
exercise. As you strengthen, this
position will become easier.
• Tighten your abs, and then slowly
curly your hips toward your rib cage.
Move as far as you can without
using your legs to get momentum.
• Do not curl up onto your shoulder
blades.
• Slowly reverse the motion, returning
to the Start position without
relaxing.
FINISH
Muscles worked:
Rectus Abdominus
Bench Position:
Flat Bench Back
Accessory:
None
Pulleys:
None
Success Tips
• Keep your upper body, knees and hips
stationary. Relax your neck.
• Tighten your abs before you move.
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Contract as far into the movement as
possible. Lower under control. Keep abs
tight during entire motion.
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuffs
Pulleys:
Chest Bar
Success Tips
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Do not ‘kick’ into the motion, but allow body
to slowly initiate movement.
• Tighten your abs throughout the entire
exercise, relaxing only at the end of each
set. Keep hips and knees motionless.
• Move slowly to eliminate momentum.
Abdominal Exercises