Bowflex Elite™ Plus home gym - Manual (Page 82)

58
Abdominal Exercises
Seated (Resisted) Abdominal Crunch
— Spinal Flexion
Seated (Resisted) Oblique Abdominal Crunch
— Spinal Flexion/Rotation
START ACTION
START
• Cross one arm over the opposite
shoulder, grasp a Hand Grip, and
rest the hand on your shoulder or
chest, palm facing down.
• Lower back can start out flat or
in a normal arch, knees and hips
are bent and feet should be flat
on the floor.
• Tighten your abs on the side with
the active arm, focusing on the
side of your ribs to the front of
your pelvis on that side.
• Slowly move diagonally, rotating
torso away from the side holding
the Hand Grip, ribs turned toward
the front of your pelvis.
• Crunch as deeply as you can,
keeping lower back on bench.
• Slowly reverse to the Start
position without resting.
FINISH
START ACTION
START
• Grasp the Hand Grips in both
hands, drawing them over your
shoulders. Rest the back of your
fists on your chest or shoulders,
palms facing up.
• Lower back can start out flat or
in a normal arch, knees and hips
are bent and feet should be flat
on the floor.
• Tighten your abs and curl only
your torso, slowly moving your
ribs toward your hips. Move as
far as you can without moving
your hips or neck.
• Do not allow your lower back
to lose contact with the bench
during this entire exercise.
• Slowly reverse the motion,
returning to the Start position
without relaxing your abs.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not lift your head or chin—your head
should follow the rib motion rather than
lead it. Maintain normal neck posture.
• Tighten your abs throughout the entire
exercise, relaxing only at the end of
each set.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation
down without exaggerating breathing.
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not lift your head or chin—your head
should follow the rib motion rather than
lead it. Maintain normal neck posture.
• Tighten your abs throughout the entire
exercise, relaxing only at the end of
each set.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation
down without exaggerating breathing.