Bowflex Ultimate Assembly and Owners Manual - Page 49

START FINISH START FINISH Abdominal Exercises 49 Seated (Resisted) Abdominal Crunch Spinal Flexion Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Pulley position: Wide or narrow. Starting position: • While seated in the 45 degree position, spread the cuffs from the handles and put the arms through, positioning each cuff around the front of the respective shoulder. • Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on the floor. Motion: • Tighten your abs and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving the hips or neck. THE LOWER BACK SHOULD NOT LOSE CONTACT WITH THE BENCH when fully crunched. • Slowly reverse the motion returning to the starting position, without relaxing. Key points: • Allow exhalation up and inhalation down, don't exaggerate it. • Do not lift your head/chin. Your head should follow the rib motion, not lead, allowing you to maintain normal neck posture. • Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax until the set is over. • MOVING SLOWLY to eliminate momentum is critical. • This exercise will NOT spot-reduce fat! Seated (Resisted) Oblique Crunch Spinal Flexion with Rotation (Diagonals) Muscles worked: This exercise emphasizes the Motion: side abs (obliques) as well as the upper and • Tighten your abs and move in a diagonal lower front abs (rectus abdominus) direction, slowly moving your right ribs toward your left hip. Move as far as you can without Pulley position: Wide or narrow moving the hips or neck. THE LOWER BACK SHOULD NOT LOSE CONTACT WITH THE Starting position: BENCH when fully crunched. • While seated in the 45 degree position, bring • Slowly reverse the motion returning to the the left handle to the left shoulder, and then starting position, without relaxing. reaching across the chest, grasp and hold with • After you've completed sufficient reps of this the right hand as pictured. exercise, repeat it on the other side of your • Alternative Handle Position: Spread the left cuff body. from the handle and put the left arm through, positioning the cuff around the front of the Key points: shoulder (a one-sided version of the handle • Allow exhalation up and inhalation down, don't position described in the Seated Resisted exaggerate it. Abdominal Crunch). • Do not lift your head/chin. Your head should • Your lower back can start out flat or in a normal follow the rib motion, not lead, allowing you to arch, knees and hips are bent and your feet are maintain normal neck posture. flat on the floor. • Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax until the set is over. • MOVING SLOWLY to eliminate momentum is critical. • This exercise will NOT spot-reduce fat!