Bowflex Ultimate 2 Owners Manual - Page 49

47 Abdominal Exercises Muscles worked: Rectus Abdominus; Obliques Bench Position: Flat Bench Back Accessory: None Pulleys: None Reverse Crunch - Spinal Flexion START FINISH 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 • Lie on the bench, head toward the Power Rod® units, 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, adjust to one you can maintain for the duration of this exercise. As you strengthen, this position will become easier. ACTION • 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. Resisted Reverse Crunch - Spinal Flexion Muscles worked: Rectus Abdominus; Obliques Bench Position: Flat Bench Forward Accessory: Ankle Cuffs Pulleys: Chest Bar START FINISH Success Tips • Allow exhalation up and inhalation down without exaggerating breathing. • Do not "kick' into the motion, but allow body to slowly initiate movement. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set. Keep hips and knees motionless. • Move slowly to eliminate momentum. START • Face the Power Rod® units, and attach an Ankle Cuff to each ankle. • Lie back on the bench, head away from the Power Rod® units. • Bend your hips and knees at 90° angles, as shown. • Reach behind your head and grasp the Seat. • Relax your neck. ACTION • Tighten your abs and slowly curl your hips toward your rib cage. Move as far as you can without using your legs or curling onto your shoulder blades. • Slowly reverse the motion, returning to the Start position without relaxing your abs.