Bowflex Revolution XP Owners Manual - Page 61

59 Abdominal Exercises Standing (Resisted) Abdominal Crunch - Spinal Flexion Muscles worked: Rectus Abdominus; Obliques Position: Standing-facing outward. Seat removed. Accessory: Short Hand Grips, Ab Attachment Adjustable Arm Position: 0 or 1 Success Tips • Lift your chest, keep your knees bent and feet on Platform. • 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 Hand Grips 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, knees and hips are bent and feet should be flat on the Platform. FINISH • 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 Ab Attachment during this entire exercise. • Slowly reverse the motion, returning to the Start position without relaxing your abs. Muscles worked: Rectus Abdominus; Obliques; Serratus Anterior Position: Standing-facing right or left 45º. Seat removed. Accessory: Short Hand Grips Adjustable Arm Position: 4 Success Tips • Keep knees slightly bent and feet on Platform. • This exercise must be performed correctly-failure to do so could result in injury. Use only low resistance. • Keep all motion in your torso. • Move only as far as your muscles will take you-do not use momentum to increase your range of motion Trunk Rotation START FINISH START • Stand with one side toward the engine. Grasp the Hand Grip closest to you with both hands. • Raise both arms up near shoulder level, hands extended over the leg closest to the engine. • Keep your elbows slightly bent. FINISH • Tighten your entire abdominal area and slowly rotate your rib cage and arms away from the engine 30-40°, as if you were rotating with a rod through the middle of your spine. • Slowly reverse the motion, returning to the Start position without relaxing muscle tension.