Owner`s manual

30
Abdominal Exercises
Lying Trunk Rotation
Twisting Side Crunch
START ACTION
START
• Lie back flat on the 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 flat against the
bench or in a normal arch.
• Tighten your abs and move in a
diagonal direction, slowly moving
your ribs to the opposite hip.
• The lower back should not lose
contact with the bench when fully
crunched.
• Slowly reverse the motion to the
starting position without relaxing the
abdominal muscles.
FINISH
START ACTION
START
• Lie flat on the bench.
• Bend your hips and knees to
approximately 90 degrees.
• Keep your chest lifted, abs tight and
a slight arch in your low back.
• Hold onto the sides of the bench.
• Tighten the entire abdominal area
and slowly rotate your legs and hips
to one side.
• Move slow and controlled, being
careful not to let your legs and hips
rotate uncontrolled to the side.
• Move back to the starting position.
• Work one side to fatigue and then do
the opposite side.
FINISH
Muscles worked
Deep spinal and trunk muscles
Bench position
Flat
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 alignment 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
momentum.
Muscles worked
Obliques and rectus abdominus
Bench position
Flat
Success tips
• Allow exhalation up and inhalation down.
• Your head should follow the 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.