Bowflex XTL - Manual (Page 46)

TRUNK ROTATION
Muscles worked:
This exercise involves most of the trunk muscles. It does not “spot reduce” or
eliminate “love handles”. It should be noted that rotation is more limited in the spine than most people
realize and should be performed with minimal resistance, and always in proper alignment.
Starting position:
•Sitting sideways on the bench with one side facing the Power Rods, grasp the handle closest to
you with both hands.
•Raise both arms up to shoulder level, centered in front of the middle chest.
•Keep elbows slightly bent.
•Lift your chest, pinch your shoulder blades together, tighten your abs and maintain a very
slight arch in your lower back.
Action:
•Tighten your entire abdominal area and slowly rotate your rib cage/arms away from the cables
(30 - 40 degrees), as if your were rotating with rod through the middle of your spine.
•Slowly return to the starting position.
Key points:
•This is a high risk exercise that may cause injury if done incorrectly. Keep your chest lifted and
always maintain your spine in good alignment with a very slight arch in your lower back.
•Keep your hands centered in front of the middle of your chest (sternum) and your shoulder
blades “pinched” together. Insure that all of your motion occurs in the torso.
•Remember, more range of motion is not necessarily better, especially in this exercise. Move
only as far as your muscles will take you. Try to eliminate uncontrolled momentum.
•Caution - Do not use heavy resistance for this exercise. Pick a weight that allows you to
perform at least 12 - 15 reps.
FINISH
START
FINISH
START
Abdominal Exercises
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:
•Lie face up on the bench with your head near the power rods.
•Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are
flat on the bench.
•Fold your arms across your chest.
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.
•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.
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