Abdominal Exercises; Trunk Rotation; Seated (Resisted) Oblique Abdominal Crunch - Bowflex XTREME 2 SE 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:
Failure to perform this exercise correctly
could result in injury. Use only low
weight Power Rods.
alignment with a slight arch in lower back.
chest and shoulderblades pinched together.
Make sure all of motion occurs in torso.
eliminate uncontrolled momentum.

Seated (Resisted) Oblique Abdominal Crunch

Muscles worked:
External obliques on resistance side and
internal obliques on opposite side.
Position:
Seated – facing outward
Accessory:
Abdominal Crunch Shoulder Harness
Pulleys:
Abdominal bar
Before You Begin:
Remove Leg Extension
Key Points:
don't exaggerate it.
motion, not lead, allowing you to maintain
normal neck posture.
not let abs relax until
set is over.
critical.
54
Bowflex Xtreme 2 SE Owner's Manual
®

Abdominal Exercises

Trunk Rotation

START START
one side facing machine, grasp
hand grip closest to you with both
hands.
level, centered in front of middle
chest.
together, tighten abs and maintain
a slight arch in lower back.
START START
Shoulder Harness by snapping a
hook to each of the D rings. Place
the harness on your shoulders
letting the handles hang over your
chest. Grab both handles. With high
resistance, a cross arm opposite-
handle grip may be used.
normal arch, knees and hips bent,
feet flat on floor.
START
START
FINISH FINISH
ACTION
rotate rib cage/arms away from
as if rotating with a rod through
middle of spine.
FINISH FINISH
ACTION
focusing on area from side of ribs
to front of pelvis on the same side.
rotating and curling torso,
with the side of ribs directed
toward front of pelvis.
moving hips or lower back from
bench.
start position without resting.