Bowflex Revolution Owners Manual - Page 72

70 Abdominal Exercises Kneeling "Wood Chop" - High to Low Trunk flexion with rotation Muscles worked: Rectus Abdominus, Obliques, and Serratus Anterior Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 0 or 1 Success Tips • 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. START FINISH START • Stand off to one side of the platform and kneel down on the knee closest to the engine angled about 45° away from the platform. • Raise your arms above your head and grab the handle closest to you with both hands. • Arms extended toward the pulley. • Keep the elbows slightly bent. FINISH • Tighten the entire abdominal area and slowly rotate your rib cage and arms away from the pulley toward your opposite knee. • Slowly reverse the motion, returning to the Start position without losing muscle tension. Kneeling Low to High Trunk Rotation Muscles worked: Rectus Abdominus, Obliques, Spinal Erectors and Serratus Anterior Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 9 Success Tips • 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. START FINISH START • Stand off to one side of the platform and kneel down on the knee closest to the engine angled about 45° away from the platform. • Reach across and down, grab the handle closest to you with both hands. • Arms extended toward the pulley. • Keep the elbows slightly bent. FINISH • Tighten the entire abdominal area and slowly rotate your rib cage and arms up and away from the pulley toward your opposite knee and slightly above your head. • Slowly reverse the motion, returning to the Start position without losing muscle tension.