Bowflex Ultimate 2 Owners Manual - Page 51

49 Abdominal Exercises Ab Crunch - using optional Ab Crunch Attachment Muscles worked: Rectus Abdominus; Obliques Bench Position: Flat Bench Back Accessory: Ab Crunch Attachment Pulleys: Squat Platform START FINISH Success Tips • Relax your neck. • Hold the Ab Attachment against your back • Make slow, controlled movements. START • Sit on the seat, bench removed, legs toward the Power Rod® units, knees bent, feet flat on the platform. • Lean against the support and grab the Ab Attachment with each hand above your shoulders. ACTION • Tighten your abs and slowly curl your shoulders toward your knees as far as comfortable. • Slowly reverse the motion, returning to the starting position without relaxing. Muscles worked: Rectus Abdominus; Obliques; Serratus Anterior Bench Position: Flat Bench Back Accessory: Handgrips Pulleys: Chest Bar 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 weight Power Rod® units. • 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 Power Rod® units. Grasp Hand Grip closest to you with both hands. • Raise both arms up near shoulder level, hands extended over the leg closest to the Power Rod® units. • Keep your elbows slightly bent. ACTION • Tighten your entire abdominal area and slowly rotate your rib cage and arms away from the Power Rod® units 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.