Abdominal exercises – Bowflex XTL User Manual
Page 44
REVERSE CRUNCH
- Spinal Flexion
Muscles worked:
This exercise works your entire abdominal area including your upper and
lower front abs (rectus abdominus) and your side abs (obliques).
Starting position:
•With the bench in the flat position, lie on your back with your head towards the power rods.
•Bend your knees fully.
•Bend at the hips based upon desired difficulty. Beginners should be fully bent, bringing the legs
near the abs. As strength improves the legs can be positioned further away. DETERMINE
THESE POSITIONS AND MAINTAIN THROUGHOUT THE EXERCISE.
•Reach overhead grasp either the bench, or the metal frame, with each hand.
•Relax your neck.
Action:
•Tighten your abs and slowly curl your hips towards your rib cage. Move as far as you can
without using your legs to get momentum and do not curl up onto your shoulder blades.
•Slowly reverse the motion returning to the starting position without relaxing.
Key points:
•Tighten your abs before you move.
•Keep knees and hips stationary.
•Allow exhalation up and inhalation down without exaggerating breathing.
•Contract as far into the movement as possible. Lower under control. Keep abs tight during the
entire motion.
RESISTED REVERSE CRUNCH
Muscles worked:
This exercise works your entire abdominal area including your upper and
lower front abs (rectus abdominus) and your side abs (obliques).
Starting position:
•With the bench in the flat position, sit facing the power rods and attach both ankle cuffs over
each ankle.
•Lie flat on your back on the bench with your head facing away from the Power Rods.
•Bend your hips and knees so that your thighs are resting on your abdominals.
•Reach overhead and grasp the bench.
•Relax your neck.
Action:
•Tighten your abs and slowly curl your hips towards your rib cage. Move as far as you can
without using your legs to get momentum and do not curl up onto your shoulder blades.
•Slowly reverse the motion returning to the starting position without relaxing.
Key points:
•Tighten your abs before you move.
•Keep knees and hips stationary.
•Allow exhalation up and inhalation down without exaggerating breathing.
•Contract as far into the movement as possible. Lower under control. Keep abs tight during the
entire motion.
FINISH
START
FINISH
START
Abdominal Exercises
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