Bowflex Revolution Owners Manual - Page 71

Muscles worked: Rectus Abdominus, Obliques, Spinal Erectors and Serratus Anterior Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 4 or 5 Success Tips • Keep your knees slightly bent and feet flat on the floor. • This exercise must be performed correctly, failure to do so could result in injury (use a light 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. Abdominal Exercises Standing Trunk Rotation START START • Stand with one side toward the engine, angled about 45° away from the platform. • Grab the handle closest to you with both hands. • Raise your arms up near shoulder height, arms extended toward the leg closest to the engine. • Keep the elbows slightly bent. 69 FINISH FINISH • Tighten the entire abdominal area and slowly rotate your rib cage and arms away from the engine 30-40 degrees, as if you were rotating with a rod through the middle of your spine. • Slowly reverse the motion, returning to the Start position without losing muscle tension. Muscles worked: Rectus Abdominus, Obliques Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 0 or 1 Success Tips • Keep your knees slightly bent and feet flat on the platform. • This exercise must be performed correctly, failure to do so could result in injury (use a light 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. Standing Oblique Crunch START FINISH START • Stand on one side, straddling the seat rail, facing away from the engine. • Grasp one Hand Grip, reaching over the opposite shoulder, and position the webbing over the shoulder as shown. FINISH • Tighten your ab muscles on the side with the active arm, focusing on the side of your ribs toward the front of your pelvis. • Slowly move diagonally, rotating your torso away from the side holding the hand grip. • Crunch as deeply as you can, keeping the hips stable. Do not lean forward at the hips. • Slowly reverse the motion, returning to the Start position without losing muscle tension.