Home Gym Owner's Manual

42
Abdominal Exercises
Reverse Crunch—Spinal Flexion
Resisted Reverse Crunch—Spinal Flexion
Muscles Worked:
Rectus Abdominus
Bench Position:
Horizontal
Accessory:
None
Pulleys:
None
Success Tips
• Keep your upper body, knees, and hips
stationary. Relax your neck.
• Tighten your abs before you move.
• Allow exhalation up and inhalation
down without exaggerating breathing.
• Contract as far into the movement as
possible. Lower under control. Keep
your abs tight during entire motion.
Muscles Worked:
Rectus Abdominus and Obliques
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuffs
Pulleys:
Chest Bar
Success Tips
• Allow exhalation up and inhalation
down without exaggerating breathing.
• Do not “kick” into the motion, but
allow body to slowly initiate move
-
ment.
• Tighten your abs throughout the
entire exercise, relaxing only at the
end of each set. Keep your hips and
knees motionless.
• Move slowly to eliminate momentum.
START FINISH
START FINISH
Start
• Lie on the Bench with your
head toward the Power Rod
®
unit, and grasp the Bench for
support.
• Bend your hips and knees
until your legs are in a “seated”
position, as shown above, your
knees and hips at 90
o
angles.
• If maintaining this position is
difficult, adjust to one you can
maintain for the duration of
this exercise. As you strengthen,
this position will become easier.
Start
• Face the Power Rod
®
unit,
and attach an Ankle Cuff to
each foot.
• Lie back on the Bench with
your head away from the
Power Rod
®
unit.
• Bend your hips and knees at
90
o
angles, as shown.
• Reach behind your head and
grasp the Seat.
• Relax your neck.
Action
• Tighten your abs, and then
slowly curly your hips toward
your rib cage. Move as far as
you can without using your
legs to get momentum.
• Do not curl up onto your
shoulder blades.
• Slowly reverse the motion,
returning to the Start position
without relaxing.
Action
• Tighten your abs, and slowly
curl your hips toward your
rib cage. Move as far as you
can without using your legs
or curling onto your shoulder
blades.
• Slowly reverse the motion,
returning to the Start position
without relaxing your abs.