Trunk Rotation; Abdominal; Abdominal Crunch - Bowflex ULTIMATE Owner's Manual

Abdominal Exercises
TRUNK ROTATION
Muscles worked: This exeivise involves most
of the trunk and deep spinal muscles. It does
not "spot reduce" or eliminate "love handles."
It should be noted that rotation is more
limited in the spine than most people realize
and should be peiformed with minimal
resistance, and always in proper erect
alignment.
Pulley position: Narro_
Starling position:
• Sitting sideways on the hench with one side
facing the Power Rods, grasp the handle
closest to you with both hands.
• Raise both arms up to chest level, centered
in Dont of the sternum (breast bone).
• Keep both elhows slightly stlaight.
• Lift your chest, pinch yore shoulder blades
together, tighten yore abs and maintain a
very slight arch in your lower hack.
Motion:
• Tighten your entire abdominal area and
slowly rotate your rib cage/arms away from
the cables (30 40 degrees), as if yore were
rotating with a rod through the middle of
your spine.
• Rotate past midline as fal as can he
performed slowly and comfortably.
• Slowly retmn to the starting position.
Key points:
• This is an important exeivise, yet it can
become high risk if done incorrectly KeeI)
your chest lifted and always maintain yore
spine in good alignment with a very slight
air l) in yore lower back.
• Keep your hands centered in Dont of the
middle of your chest (sternun0 and your
shoulder blades "pinched" together. Insure
that all of your motion occms in the torso.
• Remember, more range of motion is not
necessarily better, especially in this exercise.
Move only as far as yore muscles will take
you. Tiy to eliminate uncontrolled
inoil-lent tlnl.
• Caution Do not use heavy resistance for
this exercise. Pick a weight that allows you
to perform at least 12 15 reps.
• This exeivise will NOT spot reduce fat!
START
FINISH
ABDOMINAL CRUNCH Spinal F lexion
Muscles worked: This exeivise emphasizes the
abdominal area including the upper and lower
fl'ont ahs (rectus abdominus) and the side ahs
(obliques).
Pulley position: None.
Starting position:
• Lie face up on the bench with Det near the
Power Rods.
• Xdoor lower back can start out fiat or in a
normal arch, knees and hips are bent with
your feet either on the bench, resting on the
lat tower, or held in space.
• Fold your arms across your chest.
Key points:
• Allow exhalation up and inhalation down,
don't exaggerate it.
• Do not lift yore head/chin. Your head should
follow the rib motion not lead, allowing you
to maintain normal neck posture.
• Tighten yore abdominals throughout the
entire exercise range of motion. Do not let
your abs relax until the set is over.
• MOVING SLOWLY to eliminate momemum
is critical.
• This exeicise will NOT spot reduce fat!
Motion:
• Tighten your abs and curl only your torso,
slowly moving your rihs toward your hips.
Move as far as you can without moving the
hips or neck.
• Slowly reverse the motion returning to the
starting position, without relaxing.
START
FINISH
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