Home Gym Owner's Manual

43
Abdominal Exercises
Seated (Resisted) Abdominal Crunch—Spinal Flexion
Seated (Resisted) Oblique Abdominal Crunch—Spinal Flexion/Rotation
Muscles worked:
Rectus Abdominus and Obliques
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
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.
Muscles worked:
Rectus Abdominus and Obliques
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
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.
START FINISH
START
FINISH
Start
• Grasp the Handgrips in both
hands, drawing them over
your shoulders. Rest the back
of your fists on your chest or
shoulders, palms facing up.
• Lower back can start out flat
or in a normal arch. Keep
your knees and hips bent and
your feet flat on the floor.
Start
• Cross one arm over the oppo-
site shoulder and grasp a
Handgrip. Rest the hand on
your shoulder or chest, palm
facing down.
• Lower back can start out flat
or in a normal arch. Keep
your knees and hips bent and
your feet flat on the floor.
Action
• 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.
Action
• Tighten your abs on the side
with the active arm, focusing
on the side of your ribs to the
front of your pelvis on that
side.
• Slowly move diagonally,
rotating torso away from the
side holding the Handgrip,
ribs turned toward the front
of your pelvis.
• Crunch as deeply as you can,
keeping lower back on bench.