Bowflex SELECTTECH Owner's Manual page 28

I
Muscles worked
Deep spinal and trunk muscles
Bench position
Rat
Success tips
• This is an important exercise but can
become high risk if done incorrectly.
• Keep the chest lifted and always
maintain a good spinal alig_mlent with
a very slight arch in the lower back.
• More range of motion is not
necessarily better, especially in this
exercise.
• Move only as far as your muscles can
take you. Try to eliminate uncontrolled
inonlentlun.
Lying Trunk Rotation
Abdominal Exercises
START
FINISH
START
• Lie fiat on tile bench.
• Bend your hips and knees to
ai)proximately 90 degrees.
• Keep your chest lifted, abs tight
and a slight arch in your low back.
• Hold onto the sides of the bench.
ACTION
• Tighten tile entire abdominal area
and slowly rotate your legs and
hips to one side.
• Move slow and controlled, being
carefld not to let your legs and
hips rotate uncontrolled to the
side.
• Move back to the starting position.
• V_fork one side to fatiglle and tllen
do the opposite side.
I
Muscles worked
Obliques and rectus abdiminus
Bench position
Rat
Success tips
• Allow exhalation up and inhalation
down.
• Your head should follow tile motion
of the rib cage. Maintain normal neck
posture.
• Move slowly to eliminate momentum.
• Move as far as you can without
moving your hips or neck.
Twisting Side Crunch
START
START
• Lie back fiat on tile bench and
place one hand behind the head
of the involved side.
• Place legs behind the roller pads
for added support, as shown.
• Your back can start fiat against tile
bench or in a normal arch.
FINISH
ACTION
• Tighten your abs and move in a
diagonal direction, slowly moving
your ribs to tile opposite hip.
• The lower back should not lose
contact with the bench when filly
crunched.
• Slowly reverse the motion to tile
starting position without relaxing
the abdominal nmscles.
m