Home Gym Owner's Manual

Abdominal Exercises
Seated (Resisted) Abdominal Crunch — Spinal Flexion
Seated (Resisted) Oblique Abdominal Crunch — Spinal Flexion/Rotation
START ACTION
START
• Cross one arm over the opposite
shoulder, grasp a Hand Grip, and
rest the hand on your shoulder or
chest, palm facing down.
• Lower back can start out flat or in
a normal arch, knees and hips are
bent and feet should be flat on the
floor.
• 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
Hand Grip, ribs turned toward the
front of your pelvis.
• Crunch as deeply as you can,
keeping lower back on bench.
• Slowly reverse to the Start position
without resting.
FINISH
START ACTION
START
• Grasp the Hand Grips 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, knees and hips are
bent and feet should be flat on the
floor.
• 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.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
45˚ incline
Accessory:
Hand Grips
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; Obliques
Bench Position:
45˚ incline
Accessory:
Hand Grips
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.
Abdominal Exercises
54