Owner`s manual

48
Abdominal Exercises
Seated (Resisted) Abdominal Crunch — Spinal Flexion
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.
Seated (Resisted) Oblique Abdominal Crunch — Spinal Oblique Flexion
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
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.