Bowflex Xtreme Assembly and Owners Manual - Page 58

Abdominal Exercises

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56 Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles worked: Abdominal area including upper and lower front abs (rectus abdominus) and side abs (obliques). Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension Key Points: • Allow exhalation up and inhalation down, but don't exaggerate it. • Do not lift head/chin. Your head should follow rib motion, not lead, allowing you to maintain normal neck posture. • Tighten abs throughout range of motion. Do not let abs relax until set is over. • MOVING SLOWLY to eliminate momentum is critical. START FINISH START • Once in seated position, slide hand grips, one at a time, over each arm, resting grips over each shoulder. • Lower back can start out flat or in normal arch, knees and hips bent and feet flat on floor. ACTION • Tighten abs and curl only torso, slowly moving ribs toward hips. Move as far as you can without moving hips or neck. LOWER BACK SHOULD NOT LOSE CONTACT WITH BENCH when fully crunched. • Slowly reverse motion returning to start position without relaxing.

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56
START
ACTION
Abdominal Exercises
Seated (Resisted) Abdominal Crunch
– Spinal Flexion
Muscles worked:
Abdominal area including upper and
lower front abs (rectus abdominus)
and side abs (obliques).
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension
Key Points:
•
Allow exhalation up and inhalation
down, but don’t exaggerate it.
•
Do not lift head/chin. Your head
should follow rib motion, not lead,
allowing you to maintain normal neck
posture.
•
Tighten abs throughout range of
motion. Do not let abs relax until
set is over.
•
MOVING SLOWLY to eliminate
momentum is critical.
•
Once in seated position, slide
hand grips, one at a time, over
each arm, resting grips over
each shoulder.
•
Lower back can start out flat or
in normal arch, knees and hips
bent and feet flat on floor.
•
Tighten abs and curl only
torso, slowly moving ribs
toward hips. Move as far as you
can without moving hips or
neck. LOWER BACK SHOULD
NOT LOSE CONTACT WITH
BENCH when fully crunched.
•
Slowly reverse motion
returning to start position
without relaxing.
FINISH
START