Bowflex Ultimate Assembly and Owners Manual - Page 50

Reverse Crunch, Resisted Reverse Crunch - 2 ab crunch attachment

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50 START Abdominal Exercises Reverse Crunch Spinal Flexion Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques). Pulley position: None. Starting position: • With the bench in the flat position, lie on your back with your head toward the Power Rods®. • Bend your knees fully. • The amount of bend at the hips based on desired difficulty. Beginners should be fully bent, bringing the legs near the abs. As strength improves the legs can be positioned farther away. DETERMINE THESE POSITIONS AND MAINTAIN THROUGHOUT THE EXERCISE. • Reach overhead grasp either the bench, or the metal frame, with each hand. • Relax your neck. Motion: • Tighten your abs and slowly curl your hips toward your rib cage. Move as far as you can without using your legs to get momentum and do not curl up onto your shoulder blades. • Slowly reverse the motion returning to the starting position without relaxing. Key points: • Tighten your abs before you move. • Keep knees and hips stationary. • Allow exhalation up and inhalation down without exaggerating breathing. • Contract as far into the movement as possible. Lower under control. Keep abs tight during the entire motion. • This exercise will NOT spot-reduce fat! FINISH START Resisted Reverse Crunch Spinal Flexion Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques). Pulley position: Narrow. Starting position: • With the bench in the flat position, sit facing the Power Rods® and attach both ankle cuffs over the respective ankle. • Lie flat on your back on the bench with your head facing away from the Power Rods®. • Bend your hips and knees so that your thighs are resting on your abdominals. • Reach overhead and grasp the bench. • Relax your neck. Motion: • Tighten your abs and slowly curl your hips toward your rib cage. Move as far as you can without using your legs to get momentum and do not curl up onto your shoulder blades. • Slowly reverse the motion returning to the starting position without relaxing. Key points: • Do not throw your legs to initiate the motion. • Tighten your abs before you move. • Keep knees and hips stationary. • Allow exhalation up and inhalation down without exaggerating breathing. • Contract as far into the movement as possible. Lower under control. Keep abs tight during the entire motion. FINISH

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³0
Abdominal Exercises
Muscles worked:
This exercise works your entire
abdominal area including your upper and lower
front abs (rectus abdominus) and your side abs
(obliques).
Pulley position:
None.
Starting position:
• With the bench in the flat position, lie on your
back with your head toward the Power Rods
®
.
• Bend your knees fully.
• The amount of bend at the hips based on
desired difficulty. Beginners should be fully
bent, bringing the legs near the abs. As strength
improves the legs can be positioned farther
away. DETERMINE THESE POSITIONS AND
MAINTAIN THROUGHOUT THE EXERCISE.
• Reach overhead grasp either the bench, or the
metal frame, with each hand.
• Relax your neck.
Motion:
• Tighten your abs and slowly curl your hips
toward your rib cage. Move as far as you can
without using your legs to get momentum and do
not curl up onto your shoulder blades.
• Slowly reverse the motion returning to the
starting position without relaxing.
Key points:
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation down without
exaggerating breathing.
• Contract as far into the movement as possible.
Lower under control. Keep abs tight during the
entire motion.
• This exercise will NOT spot-reduce fat!
Reverse Crunch
Spinal Flexion
Muscles worked:
This exercise works your entire
abdominal area including your upper and lower
front abs (rectus abdominus) and your side abs
(obliques).
Pulley position:
Narrow.
Starting position:
• With the bench in the flat position, sit facing the
Power Rods
®
and attach both ankle cuffs over
the respective ankle.
• Lie flat on your back on the bench with your head
facing away from the Power Rods
®
.
• Bend your hips and knees so that your thighs are
resting on your abdominals.
• Reach overhead and grasp the bench.
• Relax your neck.
Motion:
• Tighten your abs and slowly curl your hips
toward your rib cage. Move as far as you can
without using your legs to get momentum and do
not curl up onto your shoulder blades.
• Slowly reverse the motion returning to the
starting position without relaxing.
Key points:
• Do not throw your legs to initiate the motion.
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation down without
exaggerating breathing.
• Contract as far into the movement as possible.
Lower under control. Keep abs tight during the
entire motion.
Resisted Reverse Crunch
Spinal Flexion
FINISH
START
FINISH
START