Abdominal Exercises; Trunk Rotation; Seated (Resisted) Oblique Abdominal Crunch - Bowflex Xceed Owner's Manual

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, facing outward left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – standard position
Before You Begin:
Remove Leg Extension
Key Points:
• Keep chest lifted and maintain good spinal
alignment with a slight arch in lower back.
• Keep hands centered in front of middle of
chest and shoulder blades pinched together.
Make sure all of motion occurs in torso.
• Move only as far as muscles will take you
and eliminate uncontrolled momentum.
Failure to perform this exercise
correctly could result in injury. Use
only low weight rods.

Seated (Resisted) Oblique Abdominal Crunch

Muscles worked:
External obliques on resistance side and
internal obliques on opposite side.
Position:
Seated – facing outward
Accessory:
Abdominal Crunch Shoulder Harness
Pulleys:
Abdominal bar
Before You 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
normal neck posture.
• Tighten abs throughout range of motion. Do
not let abs relax until set is over.
• MOVING SLOWLY to eliminate momentum
is critical.

Trunk Rotation

START START
START
• Sitting sideways on seat with
one side facing machine, grasp
hand grip closest to you with both
hands.
• Raise both arms up to shoulder
level, centered in front of middle
chest.
• Keep elbows slightly bent.
• Lift chest, pinch shoulder blades
together, tighten abs and maintain
a slight arch in lower back.
START
START
START
• Place seat in lowest position.
• Attach the Abdominal Crunch
Shoulder Harness by snapping a
hook to each of the D rings. Place
the harness on your shoulders
letting the handles hang over your
chest. Grab both handles. With high
resistance, a cross arm opposite-
handle grip may be used.
• Lower back can start flat or in a
normal arch, knees and hips bent,
feet flat on floor.
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Owner's Manual
FINISH FINISH
ACTION
• Tighten entire ab area and slowly
rotate rib cage/arms away from
cables (30 – 40º), as if rotating with
a rod through middle of spine.
• Slowly return to start position.
FINISH
FINISH
ACTION
• Tighten abs before you move,
focusing on area from side of ribs
to front of pelvis on the same side.
• Slowly move diagonally, rotating
and curling torso, with the side of
ribs directed toward front of pelvis.
• Move as far as you can, without
moving hips or lower back from
bench.
• Slowly reverse motion returning to
start position without resting.