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Abdominal
Exercises
Muscles
worked:
Most of trunk muscles. Note: rotation is
limited in the spine and should be performed
with minimal resistance,
in proper
alignment.
Position:
Seated, fi_cing otto,yard left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar- standard
position
START
BeforeYou
Begin:
Remove i,eg Extension
Key Points:
* Keep chest lifted and maintain good spinal
Nignment
with a slight arch in lower back.
* Keep bands centered
in f?ont of middle of
chest and shoulder blades pinched
together
Make sure all of motion occurs in torso.
@
@
@
Move only as flu as muscles will rake you and
eliminate
uncontrolled
momentum.
*
Caution:
Do not use heavy resistance.
Pick a
weight
that allows you to perform
12-15 reps.
START
Sitting sideways on seat with
one side timing machine, grasp
band grip closest to you with
both bands.
Raise both arms up to shoulder
level, centered
in flont of
middle ches[.
Keep elbows slighdy bent.
Lift chest, pinch shoulder
blades togetheI; tighten abs
and maintain
a slight arch in
lower back.
ACTION
* Tighten entire ab area and
slowly rotate rib cage/arms
away fiom cables (30 - 40°),
as if rotating with a rod
through
middle of spine.
* Slowly return to start position.
Niuscles
worked:
External
obliques on resistance
side and
internal
obliques
on opposite
side.
Position:
Seated - f_cing outward
Accessory:
Abdominal
Crunch
Shoulder
Harness
Pulleys:
Center Cross Bar- standard
position
START
BeforeYou
Begin:
Remove Leg Extension
Key Points:
* Allow exhalation
up and inhalation
down, don't exaggerate
it.
* Do not lift head/chin,
head should
follow rib motion, not lead, allowing you
to maintain
norton
neck posture.
* Tighten abs throt_ghout
range of
motion. Do not let abs relax unul
set is over
@
46
MO\qNG
SLOW[X to eliminate
momentum
is critical.
gox_{lex
Xceed"
()x_qler's
Manual
START
* Place seat in lowest position.
* Attach the Abdominal
Crunch
Shoulder
Harness by
snapping
one hook to each of
the D rings. Place the harness
on your shoulders
letting the
handles hang (wer your chest.
Grab opposite bandies so that
your
arIns
cross
your
ches[.
* Lower back can start flat or in
a normal arch, knees and hips
bent, feet flat on floor.
ACTION
Tighten abs before you move,
fbcusing on area fiom side of
ribs to fiont of pelvis on the
same side.
* Slowly move diagonally;
rotating
and curling
torso,
with the side of ribs directed
toward
f}ont of peh'is.
* Move as flu as you can, without
moving
hips or lower back f_om
bench.
Slowly reverse motion returning
to start position without resdng.
Costco BFX
Xceed OM FINAL
print.indd
48
8,'16/2006
3:41:23 PM
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