Owner`s manual

Reverse Crunch — Spinal Flexion
START ACTION
START
• Lieonthebench,headtoward
the Power Rod
®
units, grasp
bench for support.
• Bendyourhipsandknees
until your legs are in a
“seated” position as shown
above—knees and hips at 90°
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.
• 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.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
Flat Bench Back
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 abs tight during entire
motion.
Resisted Reverse Crunch — Spinal Flexion
START ACTION
START
• FacethePowerRod
®
units,
and attach an Ankle Cuff to
each ankle.
• Liebackonthebench,head
away from the Power Rod
®
units.
• Bendyourhipsandknees
at 90° angles, as shown.
• Reachbehindyourhead
and grasp the Seat.
• Relaxyourneck.
• 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.
FINISH
Muscles worked:
Rectus Abdominus; 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
movement.
• Tightenyourabsthroughoutthe
entire exercise, relaxing only at
the end of each set. Keep hips
and knees motionless.
• Moveslowlytoeliminate
momentum.
47
Abdominal Exercises