Bowflex Motivator Strength Training System - Manual (Page 39)

SEATED (RESISTED) ABDOMINAL CRUNCH
- Spinal Flexion
Muscles worked:
This exercise emphasizes the abdominal area including the upper and lower
front abs (rectus abdominus) and the side abs (obliques).
Starting position:
•While seated in the 45 degree position, grasp both handles drawing them over the shoulders
and resting the handles on the chest/shoulders with your palms facing upward.
•Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on
the floor.
Action:
•Tighten your abs and curl only your torso, slowly moving your ribs towards your hips. Move
as far as you can without moving the hips or neck. THE LOWER BACK SHOULD NOT LOSE
CONTACT WITH THE BENCH when fully crunched.
•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.
SEATED (RESISTED) OBLIQUE ABDOMINAL CRUNCH
- Spinal
Flexion/Rotation
Muscles worked:
This exercise emphasizes the external obliques on the resistance side and the
internal obliques on the opposite side.
Starting position:
•While seated in the 45 degree position, grasp one handle drawing it up and over one shoulder,
resting the handle on your chest/shoulder with your palm facing upward.
•Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on
the floor.
Action:
•Tighten your abs on one side of your body before you move, focusing on the area from the side
of your ribs to the front of your pelvis on the same side.
•Slowly move diagonally, rotating and curling your torso, with the side of your ribs directed toward the
front of your pelvis.
•Move as far as you can, moving the hips or moving the lower back from the bench.
•Slowly reverse the motion returning to the starting position without resting.
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.
Abdominal Exercises
FINISH
START
FINISH
START
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