Seated (Resisted) Abdominal Crunch - Bowflex Xceed Owner's Manual

Seated (Resisted) Abdominal Crunch

Muscles worked:
Abdominal area including upper and lower front
abs (rectus abdominus) and side abs (obliques).
Position:
Seated – facing outward
Accessory:
Abdominal Crunch Shoulder Harness
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension
Key Points:
• Allow exhalation up and inhalation down, but
don't exaggerate it.
• Do not lift head/chin. Your 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.
Costco_BFX_Xceed_OM_FINAL_print.indd 49
Abdominal Exercises
START START
START
• 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 over your chest.
Grab opposite handles so that
your arms cross your chest.
• Lower back can start out flat or
in normal arch, knees and hips
bent and feet flat on floor.
START
START
– Spinal Flexion
FINISH FINISH
ACTION
• Tighten abs and curl only
torso, slowly moving ribs
toward hips. Move as far as you
can without moving hips or
neck. LOWER BACK SHOULD
NOT LOSE CONTACT WITH
BENCH when fully crunched.
• Slowly reverse motion
returning to start position
without relaxing.
FINISH
ACTION
Bowflex Xceed Owner's Manual
™
47
8/16/2006 3:41:25 PM