Bowflex Ultimate 2 - Manual (Page 50)

48
Abdominal Exercises
Seated (Resisted) Abdominal Crunch
— Spinal Flexion
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.
Seated (Resisted) Oblique Abdominal Crunch
— Spinal Oblique Flexion
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
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.