Abdominal; Seated - Bowflex ULTIMATE Owner's Manual

Abdominal Exercises
SEATED (RESISTED) ABDOMINAL CRUNCH Spiral _ exion
Muscles worked: This exe,cise emphasizes the
abdominal area including the upper and lower
front ahs (rectus abdominns) and the side ahs
(obliques).
Pulley position: "Wide or narro_v:
Starting position:
• While seated in tile 45 degree position
spread tile cuffs from the handles and pnt
the arms through, positioning each ctfff
aronncl tile flont of the respective shoulder.
• Your lower hack can start out fiat or in a
normal arch, knees and hips are bent and
your feet are flat on tile floor.
Key points:
• Allow exhalation up and inhalation down,
don't exaggerate it.
• Do ,lot lift your head/chin. Your head should
follow the rill motion, ,lot lead, allowing you
to maintain normal neck posture.
• Tighten yore abdominals throughout the
entire exe,vise range of motion. Do ,lot let
your abs relax until the set is over.
• MOVING SLOWLY to eliminate momentum
is critical.
• This exercise will NOT spot reduce fat!
Motion:
• Tighten your abs and curl only your torso,
slowly moving your rills toward your hips.
Move as far as you can without moving the
hips or neck. THE LOWER BACK SHOULD
NOT LOSE CONTACT WITH THE BENCH
when fnlly crunched.
• Slowly reverse tile motion retmning to tile
starting position, without relaxing.
START
FINISH
SEATED (RESISTED) OBLIQUE CRUNCH
Spinal Flexion with Rotation (Diagonals)
Muscles worked: This exe,vise emphasizes the
side ahs (ohliques) as well as tile upper and
lower flont ahs (rectus ahdominns)
Pulley position: "Wide or narrow
Starting position:
• While seated in tile 45 degree position bring
the left handle to tile left shotfider and then
reaching across the chest grasp and hold
with tile right hand as pictured
• Alternative Handle Position: Spread tile left
cuff from tile handle and put tile left arm
through positioning the cuff around tile
flont of the shoulder (a onesided version of
the handle position described in tile Seated
Resisted Ahdominal Crunch)
• gonr lower back can start out flat or in a
normal arch knees and hips are bent and
your %et are flat on tile floor
Motion:
• Tighten yore abs and move in a diagonal
direction, slowly moving yore right rills
toward your left hill. Move as far as you can
without moving tile hips or neck. THE
LOWER BACK SHOULD NOT LOSE
CONTACT WITH THE BENCH when fully
crunched.
• Slowly reverse the ,notion returning to the
starting position, without relaxing.
• After you've completed sufficient reps of this
exe,vise, repeat it on the other side of yore
body.
Key points:
•
Allow
exhalation up and inhalation down,
don't exaggerate
it.
• Do ,lot lift yore head/chin. Your head should
follow the rill motion, ,lot lead, allowing you
to maintain normal neck posture.
• Tighten your abdominals throughout the
entire exe,cise range of motion. Do ,lot let
your abs relax until the set is over.
• MOVINGSLOWLYto eliminate momentun]
is critical.
• This exe,vise will NOT spot-reduce fat!
START
FINISH
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