Bowflex Revolution XP - Manual (Page 62)

60
abdominal exercises
Standing Oblique Abdominal Crunch
START FINISH
START
• Stand to one side, facing the
seat rail, angled about 45º away
from the platform.
• Grasp the Hand Grip closest to
you with the outside hand and
position the handle webbing over
your shoulder.
• Tighten your ab muscles on the
side with the active arm, focusing
on the side of your ribs toward the
front of your pelvis.
• Slowly move diagonally, rotating
your torso away from the side
holding the hand grip.
• Crunch as deeply as you can
keeping the hips stable. Do not
lean forward at the hips.
• Slowly reverse the motion,
returning to the starting position
without losing muscle tension.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Position:
Standing—facing right or left 45º. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
Success Tips
• Keep your knees slightly bent and feet
flat on the floor.
• This exercise must be performed
correctly, failure to do so could result in
injury. Use only low
resistance.
• 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.
Kneeling “Wood Chop” — High to Low Trunk Flexion w/ Rotation
START FINISH
START
• Stand off to one side of the
platform and kneel down on the
knee closest to the engine angled
about 45º away from the platform.
• Raise your arms above your head
and grasp the Hand Grip closest
to you with both hands.
• Extend arms toward the pulley.
• Keep the elbows slightly bent.
• Tighten the entire abdominal area
and slowly rotate your rib cage
and arms away from the pulley
toward your opposite knee.
• Slowly reverse the motion,
returning to the starting position
without losing muscle tension.
FINISH
Muscles worked:
Rectus Abdominus; Obliques;
Serratus Anterior
Position:
Kneeling—facing right or left 45º. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
Success Tips
• This exercise must be performed
correctly, failure to do so could result in
injury. Use only low
resistance.
• 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.
START FINISH
START FINISH