Trunk Rotation - Bowflex Revolution Owner's Manual

Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
Flat Bench Back
Accessory:
None
Adjustable Arm Position:
None
Success Tips
• Keep your upper body, knees and hips
stationary. Relax your neck.
• Tighten your abs before you move.
• Allow exhalation up and inhalation
down without exaggerating breathing.
• Contract as far into the movement as
possible. Lower under control. Keep abs
tight during entire motion.
Muscles worked:
Rectus Abdominus; Obliques;
Transverse Abdominus
Bench Position:
Flat Bench Back
Accessory:
Handgrips
Adjustable Arm Position:
5 or 6
Success Tips
• Keep chest lifted, shoulders
pinched, abs tight and slight
arch in lower back.
• This exercise must be performed cor-
rectly—failure to do so could result in
injury. Use only low
resistance.
• Keep all motion in your torso.
• Move only as far as your muscles will
take you—do not use momentum to
increase your range of motion
Abdominal Exercises
Reverse Crunch — Spinal Flexion
START
• Lie on the bench, head toward the
engine, grasp bench for support.
• Bend your hips and knees until
your legs are in a "seated"
position as shown above—knees
and hips at 90° angles.
• If maintaining this position is
difficult, move your knees toward
your chest and maintain that
position for the duration of this
exercise. As you strengthen, this
position will become easier.

Trunk Rotation

START
• Sit sideways on the bench, one
side toward the engine. Grasp
Hand Grip closest to you with
both hands.
• Raise both arms up near
shoulder level, hands extended
over the leg closest to the
engine.
• Keep your elbows slightly bent.
START
START
FINISH
FINISH
• Tighten your abs, and then slowly
curly your hips toward your rib
cage. Move as far as you can
without using your legs to get
momentum.
• Do not curl up onto your shoulder
blades.
• Slowly reverse the motion,
returning to the Start position
without relaxing.
FINISH
FINISH
• Tighten your entire abdominal
area and slowly rotate your rib
cage and arms away from the
engine 30-40°, as if you were
rotating with a rod through the
middle of your spine.
• Slowly reverse the motion,
returning to the Start position
without relaxing muscle tension.
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