Abdominal Exercises; Reverse Crunch; Resisted Reverse Crunch - Bowflex Sport Owner's Manual

Muscles Worked:
Rectus Abdominus
Bench Position:
Horizontal
Accessory:
None
Pulleys:
None
Success Tips
• Keep your upper body, knees, and hips
stationary. Relax your neck.
• Tighten your abs before you move.
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Contract as far into the movement as pos-
sible. Lower under control. Keep your abs
tight during entire motion.
Muscles Worked:
Rectus Abdominus and Obliques
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuffs
Pulleys:
Chest Bar
Success Tips
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Do not "kick" into the motion, but allow
body to slowly initiate movement.
• Tighten your abs throughout the entire
exercise, relaxing only at the end of each
set. Keep your hips and knees motionless.
• Move slowly to eliminate momentum.
62
Reverse Crunch—Spinal Flexion
• Lie on the Bench with your head
• Bend your hips and knees until
• If maintaining this position is diffi-
Resisted Reverse Crunch—Spinal Flexion
START
Start
®
toward the Power Rod unit, and
grasp the Bench for support.
your legs are in a "seated" position,
as shown above, your knees and
o
hips at 90 angles.
cult, adjust to one you can maintain
for the duration of this exercise. As
you strengthen, this position will
become easier.
START
Start
®
• Face the Power Rod unit, and
attach an Ankle Cuff to each
foot.
• Lie back on the Bench with your
head away from the Power Rod
unit.
• Bend your hips and knees at 90
angles, as shown.
• Reach behind your head and
grasp the Seat.
• Relax your neck.

Abdominal Exercises

FINISH
Action
• Tighten your abs, and then slowly
curly your hips toward your rib
cage. Move as far as you can
without using your legs to get
momentum.
• Do not curl up onto your
shoulder blades.
• Slowly reverse the motion,
returning to the Start position
without relaxing.
FINISH
Action
• Tighten your abs, and slowly curl
your hips toward your rib cage.
Move as far as you can without
using your legs or curling onto
your shoulder blades.
®
• Slowly reverse the motion,
o returning to the Start position
without relaxing your abs.