Bowflex BodyTower Owners Manual - Page 14

Exercises Vertical Knee Raise Muscles worked: Core, Abdominals Bar Position: Not used Accessory: Sling straps Motion • Stand below sling straps. Place upper arms in straps and grasp straps above. • Raise legs by flexing hips and knees until hips are fully flexed. • Continue to raise knees toward shoulders by flexing waist. • Return until waist, hips, and knees are extended downward. • Repeat. Success Tips • It may be necessary to completely flex hips before waist flexion is possible. Variation To target the obliques, twist at the hips when raising knees. Crunch Muscles worked: Core, Abdominals Bar Position: Lowest Success Tips • Keep neck in neutral position with space between chin and sternum. Motion • Lie with back on floor and position feet under back pad. • Cross hands across chest, or place hands behind neck or head. • Curl trunk to raise upper torso from floor. • Return until back of shoulders contacts floor. • Repeat. 14