Exercises - Bowflex Gym Style Ab Crunch Station Owner's/Assembly Manual

Muscles worked:
. R ectus.abdominus,.obliques
Position:
Seated.–.facing.outward
Accessory:
. G ym.Style.Ab.Crunch.Station,.Lumbar.
Support.Pad
Pulleys:
Chest.bar,.mid.position
Before You Begin:
Attach.Lumbar.Support.Pad.to.seat.back .
Key Points:
•... P osition.the.Lumbar.Support.Pad.
below.the.shoulderblades.and.above.
the.hips,.and.adjust.to.a.comfortable.
location.on.the.seat.back ..
•... A llow.exhalation.down.and.inhalation.
up,.but.don't.exaggerate.it .
•... H ead.should.follow.rib.motion,.not.
lead.it ..Maintain.normal.neck.posture ..
•... T ighten.abs.throughout.range.of.
Muscles worked:
Lower.back.(erector.spinae,.deep.spinal.
muscles),.gluteus.maximus,.hamstrings
Position:
Seated.–.facing.inward
Accessory:
Gym.Style.Ab.Crunch.Station
Pulleys:
Chest.bar,.mid.position
Key Points:
•... K eep.chest.lifted.and.a.very.slight.arch.
in.the.lower.back .
•... M ove.from.the.hips,.not.the.waist ...Do.
not.increase.or.decrease.the.arch.in.the.
lower.back.during.the.movement .


Exercises

Abdominal Crunch
motion ..Do.not.let.abs.relax.until.
set.is.over .
•... M OVE.SLOWLY,.in.a.controlled.
motion,.to.eliminate.momentum .
START
•... O nce.you.are.seated.with.the.
Lumbar.Support.Pad.positioned.
correctly,.mid.back.can.start.out.
with.a.slight.arch,.knees.and.hips.
bent.and.feet.flat.on.floor .
Lower Back Extension
START
•... S it.on.the.seat.facing.the.
machine .
•..Keep.feet.flat.on.the.floor .
•... L ift.the.chest.and.maintain.a.
slight.arch.in.the.lower.back .
•...Lean .forward.from.the.hips,.
slightly.letting.out.tension.in.the.
cables .
ACTION
•... T ighten.abs.and.curl.only.the.
torso,.slowly.moving.rib.cage.
toward.hips ..Move.as.far.as.you.
can.without.moving.hips.or.
neck ..Mid.back.should.not.lose.
contact.with.the.pad.when.fully.
crunched .
•... S lowly.reverse.motion,.
returning.to.start.position.
without.relaxing.the.abs .
ACTION
•...Keep .chest.lifted.and.move.
the.entire.torso.back.as.a.unit,.
pivoting.at.the.hips ...
•... S lowly.return.to.the.starting.
position.without.slouching.
forward.or.changing.spinal.
alignment .