Bowflex Blaze Owners Manual - Page 42

Abdominal Exercises Reverse Crunch-Spinal Flexion Muscles Worked: Rectus Abdominus START FINISH Bench Position: Horizontal Accessory: None Pulleys: None Success Tips • Keep your upper body, knees, and hips stationary. Relax your neck. • Tighten your abs before you move. • Allow exhalation up and inhalation down without exaggerating breathing. • Contract as far into the movement as possible. Lower under control. Keep your abs tight during entire motion. Start • Lie on the Bench with your head toward the Power Rod® unit, and grasp the Bench for support. • Bend your hips and knees until your legs are in a "seated" position, as shown above, your knees and hips at 90o angles. • If maintaining this position is difficult, adjust to one you can maintain for the duration of this exercise. As you strengthen, this position will become easier. Action • Tighten your abs, and then slowly curly your hips toward your rib cage. Move as far as you can without using your legs to get momentum. • Do not curl up onto your shoulder blades. • Slowly reverse the motion, returning to the Start position without relaxing. Resisted Reverse Crunch-Spinal Flexion Muscles Worked: Rectus Abdominus and Obliques Bench Position: Flat Bench Forward Accessory: Ankle Cuffs Pulleys: Chest Bar Success Tips • Allow exhalation up and inhalation down without exaggerating breathing. • Do not "kick" into the motion, but allow body to slowly initiate movement. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set. Keep your hips and knees motionless. • Move slowly to eliminate momentum. START FINISH Start • Face the Power Rod® unit, and attach an Ankle Cuff to each foot. • Lie back on the Bench with your head away from the Power Rod® unit. • Bend your hips and knees at 90o angles, as shown. • Reach behind your head and grasp the Seat. • Relax your neck. Action • Tighten your abs, and slowly curl your hips toward your rib cage. Move as far as you can without using your legs or curling onto your shoulder blades. • Slowly reverse the motion, returning to the Start position without relaxing your abs. 42