Bowflex Xtreme 2 SE Owners Manual - Page 56

Abdominal Exercises Trunk Rotation Muscles worked: Most of trunk muscles. Note: rotation is limited in the spine and should be performed with minimal resistance, in proper alignment. Position: Seated, facing outward left or right Accessory: Hand Grips Pulleys: Center Cross Bar - standard position Before You Begin: Remove Leg Extension Key Points: Failure to perform this exercise correctly could result in injury. Use only low weight Power Rods. • Keep chest lifted and maintain good spinal alignment with a slight arch in lower back. • Keep hands centered in front of middle of chest and shoulderblades pinched together. Make sure all of motion occurs in torso. • Move only as far as muscles will take you and eliminate uncontrolled momentum. START FINISH START • Sitting sideways on seat with one side facing machine, grasp hand grip closest to you with both hands. • Raise both arms up to shoulder level, centered in front of middle chest. • Keep elbows slightly bent. • Lift chest, pinch shoulderblades together, tighten abs and maintain a slight arch in lower back. ACTION • Tighten entire ab area and slowly rotate rib cage/arms away from cables (30 - 40º), as if rotating with a rod through middle of spine. • Slowly return to start position. Seated (Resisted) Oblique Abdominal Crunch Muscles worked: External obliques on resistance side and internal obliques on opposite side. Position: Seated - facing outward Accessory: Abdominal Crunch Shoulder Harness Pulleys: Abdominal bar Before You Begin: Remove Leg Extension Key Points: • Allow exhalation up and inhalation down, don't exaggerate it. • Do not lift head/chin. head should follow rib motion, not lead, allowing you to maintain normal neck posture. • Tighten abs throughout range of motion. Do not let abs relax until set is over. • MOVING SLOWLY to eliminate momentum is critical. 54 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • Place seat in lowest position. • Attach the Abdominal Crunch Shoulder Harness by snapping a hook to each of the D rings. Place the harness on your shoulders letting the handles hang over your chest. Grab both handles. With high resistance, a cross arm oppositehandle grip may be used. • Lower back can start flat or in a normal arch, knees and hips bent, feet flat on floor. ACTION • Tighten abs before you move, focusing on area from side of ribs to front of pelvis on the same side. • Slowly move diagonally, rotating and curling torso, with the side of ribs directed toward front of pelvis. • Move as far as you can, without moving hips or lower back from bench. • Slowly reverse motion returning to start position without resting.