Seated (Resisted) Abdominal Crunch; Seated (Resisted) Oblique Abdominal Crunch - Bowflex ElitePlus Assembly Instructions Manual

Seated (Resisted) Abdominal Crunch

Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not lift your head or chin—your
head should follow the rib motion
rather than lead it. Maintain normal
neck posture.
• Tighten your abs throughout the entire
exercise, relaxing only at the end of each
set.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation
down without exaggerating breathing.

Seated (Resisted) Oblique Abdominal Crunch

Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not lift your head or chin—your
head should follow the rib motion
rather than lead it. Maintain normal
neck posture.
• Tighten your abs throughout the entire
exercise, relaxing only at the end of each
set.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation
down without exaggerating breathing.
56
START
START
• Grasp the Hand Grips in both
hands, drawing them over your
shoulders. Rest the back of your
fists on your chest or shoulders,
palms facing up.
• Lower back can start out flat or
in a normal arch, knees and hips
are bent and feet should be flat
on the floor.
START
START
• Cross one arm over the opposite
shoulder, grasp a Hand Grip,
and rest the hand on your
shoulder or chest, palm facing
down.
• Lower back can start out flat or
in a normal arch, knees and hips
are bent and feet should be flat
on the floor.
Abdominal Exercises
— Spinal Flexion
FINISH
ACTION
• Tighten your abs and curl only
your torso, slowly moving your
ribs toward your hips. Move as
far as you can without moving
your hips or neck.
• Do not allow your lower back
to lose contact with the bench
during this entire exercise.
• Slowly reverse the motion,
returning to the Start position
without relaxing your abs.
— Spinal Flexion/Rotation
FINISH
ACTION
• Tighten your abs on the side
with the active arm, focusing on
the side of your ribs to the front
of your pelvis on that side.
• Slowly move diagonally, rotating
torso away from the side holding
the Hand Grip, ribs turned
toward the front of your pelvis.
• Crunch as deeply as you can,
keeping lower back on bench.
• Slowly reverse to the Start
position without resting.