Bowflex SELECTTECH Owner's Manual page 28

Dumbbells
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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

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