Bowflex Ultimate Assembly and Owners Manual - Page 51

START FINISH START Abdominal Exercises 51 Trunk Rotation Muscles worked: This exercise involves most of the trunk and deep spinal muscles. It does not "spot reduce" or eliminate "love handles." It should be noted that rotation is more limited in the spine than most people realize and should be performed with minimal resistance, and always in proper erect alignment. Pulley position: Narrow. Starting position: • Sitting sideways on the bench with one side facing the Power Rods®, grasp the handle closest to you with both hands. • Raise both arms up to chest level, centered in front of the sternum (breast bone). • Keep both elbows slightly straight. • Lift your chest, pinch your shoulder blades together, tighten your abs and maintain a very slight arch in your lower back. Motion: • Tighten your entire abdominal area and slowly rotate your rib cage/arms away from the cables (30-40 degrees), as if your were rotating with a rod through the middle of your spine. • Rotate past midline as far as can be performed slowly and comfortably. • Slowly return to the starting position. Key points: • This is an important exercise, yet it can become high risk if done incorrectly. Keep your chest lifted and always maintain your spine in good alignment with a very slight arch in your lower back. • Keep your hands centered in front of the middle of your chest (sternum) and your shoulder blades "pinched" together. Insure that all of your motion occurs in the torso. • Remember, more range of motion is not necessarily better, especially in this exercise. Move only as far as your muscles will take you. Try to eliminate uncontrolled momentum. • Caution - Do not use heavy resistance for this exercise. Pick a weight that allows you to perform at least 12-15 reps. • This exercise will NOT spot-reduce fat! 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: None. 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. • Slowly reverse the motion returning to the starting position, without relaxing. Starting position: • Lie face up on the bench with feet near the Power Rods®. • Your lower back can start out flat or in a normal arch, knees and hips are bent with your feet either on the bench, resting on the lat tower, or held in space. • Fold your arms across your chest. 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! FINISH