Bowflex Revolution FT Owner's Manual page 61

Muscles worked:
Rectus Abdominus; Obliques; and Serratus
Anterior
Position:
Kneeling—facing right or left.
Accessory:
Long hand grips
Adjustable Arm Position:
9
Success Tips
• This exercise must be performed
correctly, failure to do so could result in
injury. (Use a light resistance)
• Keep all motion in your torso.
• Move only as far as your muscles will
take you. Do not use momentum to
increase your range of motion.
Muscles worked:
Rectus Abdominus; Obliques
Position:
Lying—head toward engine.
Accessory:
Hand Grips; Bench/Ball
Adjustable Arm Position:
8
Success Tips
• 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 up and inhalation
down without exaggerating breathing.
abdominal exercises
Kneeling Low to High Trunk Rotation
• Stand off to one side of the
• Reach across and down, grasp
• Arms extended toward the
• Keep the elbows slightly bent.
Lying Abdominal Crunch — Spinal Flexion
• Grasp the Hand Grips in both
• Lower back can start out flat or
START
START
platform and kneel down on
the knee closest to the engine
angled about 45º away from the
platform.
the Hand Grip closest to you with
both hands.
pulley.
START
START
hands, drawing them over your
shoulders. Rest the back of your
fists on your chest or shoulders,
palms facing up.
in a normal arch, knees and hips
are bent and feet should be flat
on the floor.
FINISH
FINISH
• Tighten the entire abdominal area
and slowly rotate your rib cage
and arms up and away from the
pulley toward your opposite knee
and slightly above your head.
• Slowly reverse the motion,
returning to the Start position
without losing muscle tension.
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.
• Do not allow your lower back
to lose contact with the bench
during this entire exercise.
• Slowly reverse the motion,
returning to the Start position
without relaxing your abs.
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