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

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.
• Caution: Do not use heavy resistance. Pick a
weight that allows you to perform 12-15 reps.
Muscles worked:
External obliques on resistance side and
internal obliques on opposite side.
Position:
Seated – facing outward
Accessory:
Abdominal Crunch Shoulder Harness
Pulleys:
Center Cross Bar – standard
position
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.
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Bowflex Xceed Owner's Manual
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Costco_BFX_Xceed_OM_FINAL_print.indd 48

Abdominal Exercises

Trunk Rotation

• Sitting sideways on seat with
• Raise both arms up to shoulder
• Keep elbows slightly bent.
• Lift chest, pinch shoulder

Seated (Resisted) Oblique Abdominal Crunch

• Place seat in lowest position.
• Attach the Abdominal Crunch
• Lower back can start flat or in
START START
START
one side facing machine, grasp
hand grip closest to you with
both hands.
level, centered in front of
middle chest.
blades together, tighten abs
and maintain a slight arch in
lower back.
START START
START
Shoulder Harness by
snapping one hook to each of
the D rings. Place the harness
on your shoulders letting the
handles hang over your chest.
Grab opposite handles so that
your arms cross your chest.
a normal arch, knees and hips
bent, feet flat on floor.
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.
8/16/2006 3:41:23 PM