Abdominal Exercises; Reverse Crunch; Abdominal Crunch - Bowflex Motivator Strength Training System Owner's Manual

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Abdominal Exercises

REVERSE CRUNCH

Muscles worked:
This exercise works your entire abdominal area including your upper and
lower front abs (rectus abdominus) and your side abs (obliques).
Starting position:
•With the bench in the flat position, lie on your back with your head toward the power rods.
•Bend your knees fully.
•Bend at the hips based upon desired difficulty. Beginners should be fully bent, bringing the legs near
the abs. As strength improves the legs can be positioned further away. DETERMINE THESE POSITIONS
AND MAINTAIN THROUGHOUT THE EXERCISE.
•Reach overhead grasp either the bench, or the metal frame, with each hand.
•Relax your neck.
Action:
•Tighten your abs and slowly curl your hips towards your rib cage. Move as far as you can
without using your legs to get momentum and do not curl up onto your shoulder blades.
•Slowly reverse the motion returning to the starting position without relaxing.
Key points:
•Tighten your abs before you move.
•Keep knees and hips stationary.
•Allow exhalation up and inhalation down without exaggerating breathing.
•Contract as far into the movement as possible. Lower under control. Keep abs tight during the entire
motion.

ABDOMINAL CRUNCH

Muscles worked:
This exercise emphasizes the abdominal area including the upper and lower
front abs (rectus abdominus) and the side abs (obliques).
Starting position:
•Lie face up on the bench with your head near the power rods.
•Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on
the bench.
•Fold your arms across your chest.
Action:
•Tighten your abs and curl only your torso, slowly moving your ribs towards 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:
•Allow exhalation up and inhalation down, don't exaggerate it.
•Do not 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 eliminate momentum is critical.
- Spinal Flexion
- Spinal Flexion