Abdominal Crunch - Nautilus S912 Owner's Manual

Abdominal Crunch

Muscles Worked:
This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus).
Starting Position:
• Adjust the seat to its rearmost position (#10 on seat position label).
• Sit on the seat pad with feet restin on the footpads.
• Grasp the handles with palms facing in.
• Keep the back against the bench pad.
Motion:
• Tighten your abs and only curl your torso, slowly moving your ribs 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.
Key Points:
• Breathe out during the crunch; breathe in during the return.
• Don't lift your head/chin. Your head should follow the rib motion, not lead, allowing you to maintain normal neck
posture.
• Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax until the set is over.
• Moving slowly to reduce momentum is critical.
START
Nautilus® Commercial Vertical Series S912 Owner's Manual
EXERCISES
FINISH
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