Bowflex Xtreme SE Owners Manual - Page 49

Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles worked: Abdominal area including upper and lower front abs (rectus abdominus) and side abs (obliques). 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, but don't exaggerate it. • Do not lift head/chin. Your 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. START FINISH START • Attach the Abdominal Crunch Shoulder Harness by snapping one 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 out flat or in normal arch, knees and hips bent and feet flat on floor. ACTION • Tighten abs and curl only torso, slowly moving ribs toward hips. Move as far as you can without moving hips or neck. LOWER BACK SHOULD NOT LOSE CONTACT WITH BENCH when fully crunched. • Slowly reverse motion returning to start position without relaxing. START FINISH START ACTION Bowflex Xtreme® SE Owner's Manual 47