Bowflex Blaze Owners Manual - Page 43

Spinal Flexion, Spinal Flexion/Rotation

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Abdominal Exercises Seated (Resisted) Abdominal Crunch-Spinal Flexion Muscles worked: Rectus Abdominus and Obliques Bench Position: 45o incline Accessory: Handgrips 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. START FINISH Start • Grasp the Handgrips 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. Keep your knees and hips bent and your feet flat on the floor. Action • 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. Seated (Resisted) Oblique Abdominal Crunch-Spinal Flexion/Rotation Muscles worked: Rectus Abdominus and Obliques Bench Position: 45o incline Accessory: Handgrips 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. START FINISH Start • Cross one arm over the opposite shoulder and grasp a Handgrip. Rest the hand on your shoulder or chest, palm facing down. • Lower back can start out flat or in a normal arch. Keep your knees and hips bent and your feet flat on the floor. Action • 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 Handgrip, ribs turned toward the front of your pelvis. • Crunch as deeply as you can, keeping lower back on bench. 43

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43
Abdominal Exercises
Seated (Resisted) Abdominal Crunch
—Spinal Flexion
Seated (Resisted) Oblique Abdominal Crunch
—Spinal Flexion/Rotation
Muscles worked:
Rectus Abdominus and Obliques
Bench Position:
45
o
incline
Accessory:
Handgrips
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.
Muscles worked:
Rectus Abdominus and Obliques
Bench Position:
45
o
incline
Accessory:
Handgrips
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.
START
FINISH
START
FINISH
Start
• Grasp the Handgrips 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. Keep
your knees and hips bent and
your feet flat on the floor.
Start
• Cross one arm over the oppo-
site shoulder and grasp a
Handgrip. Rest the hand on
your shoulder or chest, palm
facing down.
• Lower back can start out flat
or in a normal arch. Keep
your knees and hips bent and
your feet flat on the floor.
Action
• 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.
Action
• 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 Handgrip,
ribs turned toward the front
of your pelvis.
• Crunch as deeply as you can,
keeping lower back on bench.