Bowflex BodyTower Owners Manual - Page 18

Exercises Hanging Leg Raise Muscles worked: Glutes, Hip Flexors Bar Position: Not used Motion • Stand facing away from the tower. Grasp and hang from Pull Up Bar with overhand grip, slightly wider than shoulder width. • Raise legs by flexing hips and knees until knees are well above hips. • Return until hips and knees are extended downward. • Repeat. Success Tips • It may be necessary to completely flex hips before waist flexion is possible. Variation Use sling straps. Or keep knees extended throughout leg raise. Muscles worked: Lower Back Bar Position: Lower Rear Decline Plank Variation Resistance can be increased or decreased by using higher or lower elevation. Motion • Lie supine (on your back) on the floor facing away from tower. • Place ankles on back pad while bending at the waist, knees slightly bent. • Raise hips up off floor until hips are straight. • Hold position. 18