Abdominal Exercises - Bowflex Revolution FT Owner's Manual

Muscles worked:
Rectus Abdominus; Obliques; Spinal Erec-
tors; Serratus Anterior
Position:
Standing—facing right or left.
Accessory:
Long hand grips
Adjustable Arm Position:
4 or 5
Success Tips
• Keep your knees slightly bent and feet
flat on the floor.
• This exercise must be performed
correctly, failure to do so could result in
injury (use a light resistance).
• Move only as far as your muscles will
take you. Do not use momentum to
increase your range of motion.
Standing (Resisted) Abdominal Crunch — Spinal Flexion
Muscles worked:
Rectus Abdominus; Obliques
Position:
Standing—facing outward.
Accessory:
Short Hand Grips
Adjustable Arm Position:
0 or 1
Success Tips
• Lift your chest, keep your knees bent
and feet on Platform.
• Do not lift your head or chin—your head
should follow the rib motion rather than
lead it. Maintain normal neck posture.
• Tighten your abs throughout the entire
exercise, relaxing only at the end of
each set.
• Move slowly to eliminate momentum.
• Allow exhalation down and inhalation
up without exaggerating breathing.

abdominal exercises

Standing Trunk Rotation
START
START
• Stand with one side toward the
engine, angled about 45º away
from the platform.
• Grasp the Hand Grip closest to
you with both hands.
• Raise your arms up near
shoulder height, arms extended
toward the leg closest to the
engine.
• Keep the elbows slightly bent.
START START
START
• Grasp the Hand Grips in both
hands, drawing them over your
shoulders. Rest the back of your
fists on your chest or shoulders,
palms facing up.
• Lower back can start out flat or
in a normal arch, knees and hips
are bent and feet should be flat
on the Platform.
FINISH
FINISH
• Tighten the entire abdominal area
and slowly rotate your rib cage
and arms away from the engine
30-40º, as if you were rotating
with a rod through the middle of
your spine.
• Slowly reverse the motion,
returning to the Start position
without losing muscle tension.
FINISH
FINISH
FINISH
• Tighten your abs and curl only
your torso, slowly moving your
ribs toward your hips. Move as
far as you can without moving
your hips or neck.
• Slowly reverse the motion,
returning to the Start position
without relaxing your abs.
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