Bowflex Motivator 2 - Manual (Page 57)

Abdominal Exercises
Trunk Rotation
START ACTION
START
• Sit sideways on the bench, one side
toward the Power Rod® unit. Grasp
Hand Grip closest to you with both
hands.
• Raise both arms up near shoulder
level, hands extended over the leg
closest to the Power Rod® unit.
• Keep your elbows slightly bent.
• Tighten your entire abdominal area
and slowly rotate your rib cage and
arms away from the Power Rod®
unit 30-40°, as if you were rotating
with a rod through the middle of
your spine.
• Slowly reverse the motion, returning
to the Start position without relaxing
muscle tension.
FINISH
Muscles worked:
Rectus Abdominus; Obliques;
Serratus Anterior
Bench Position:
Flat Bench Back
Accessory:
None
Pulleys:
Success Tips
• Keep chest lifted, shoulders pinched, abs
tight and slight arch in lower back.
• This exercise must be performed correctly—
failure to do so could result in injury. Use
only low weight Rods.
• Keep all motion in your torso.
• Move only as far as your muscles will take
you—do not use momentum to increase
your range of motion
Abdominal Exercises
Leg Extension
START ACTION
START
• Sit on the Leg Extension Seat with
your knees near the pivot point and
the lower roller pads in front of your
shins (see Start image above).
• Adjust your thighs to hip-width,
pointing your knee caps forward.
• Grasp the sides of the seat to
stabilize yourself.
• Sit up straight, chest lifted, abs tight
and a slight arch in your lower back.
• Tighten your quads and slowly
straighten your legs, moving your
feet forward then upward until your
legs are completely straight and
your kneecaps point upward to the
ceiling.
• Slowly reverse the motion, returning
to the Start position without relaxing
your quads.
FINISH
Muscles worked:
Quadriceps
Bench Position:
Leg Extension Seat
Accessory:
None
Pulleys:
Leg Extension
Leg Extension:
Engaged
Success Tips
• Use slow, controlled motion—do not “kick”
into the extension.
• Do not let your knees rotate outward during
the exercise. Keep kneecaps pointing up and
straight forward.
Leg Exercises