Owner`s manual

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Bowflex Xtreme
®
SE Owner’s Manual
47
Abdominal Exercises
Seated (Resisted) Abdominal Crunch – Spinal Flexion
Muscles worked:
Abdominal area including upper and lower
front abs (rectus abdominus)
and side abs (obliques).
Position:
Seated – facing outward
Accessory:
Abdominal Crunch Shoulder Harness
Pulleys:
Abdominal bar
Before You Begin:
Remove Leg Extension
Key Points:
• Allow exhalation up and inhalation down,
but don’t exaggerate it.
• Do not lift head/chin. Your head should
follow rib motion, not lead, allowing you to
maintain normal neck posture.
• Tighten abs throughout range of motion. Do
not let abs relax until
set is over.
• MOVING SLOWLY to eliminate momentum
is critical.
• Attach the Abdominal Crunch
Shoulder Harness by
snapping one 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.
• Lower back can start out at or in
normal arch, knees and hips bent
and feet flat on floor.
• Tighten abs and curl only torso,
slowly moving ribs toward hips.
Move as far as you can without
moving hips or neck. LOWER
BACK SHOULD NOT LOSE
CONTACT WITH BENCH when
fully crunched.
• Slowly reverse motion returning to
start position without relaxing.
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