Bowflex Revolution Owners Manual - Page 73

Abdominal Exercises Reverse Crunch - Spinal Flexion Muscles worked: Rectus Abdominus; Obliques Bench Position: Flat Bench Back Accessory: None Adjustable Arm Position: None Success Tips • Keep your upper body, knees and hips stationary. Relax your neck. • Tighten your abs before you move. • Allow exhalation up and inhalation down without exaggerating breathing. • Contract as far into the movement as possible. Lower under control. Keep abs tight during entire motion. START START • Lie on the bench, head toward the engine, grasp bench for support. • Bend your hips and knees until your legs are in a "seated" position as shown above-knees and hips at 90° angles. • If maintaining this position is difficult, move your knees toward your chest and maintain that position for the duration of this exercise. As you strengthen, this position will become easier. 71 FINISH FINISH • Tighten your abs, and then slowly curly your hips toward your rib cage. Move as far as you can without using your legs to get momentum. • Do not curl up onto your shoulder blades. • Slowly reverse the motion, returning to the Start position without relaxing. Muscles worked: Rectus Abdominus; Obliques; Transverse Abdominus Bench Position: Flat Bench Back Accessory: Handgrips Adjustable Arm Position: 5 or 6 Success Tips • Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back. • 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 • Sit sideways on the bench, one side toward the engine. Grasp 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.