Bowflex ElitePlus, Assembly Instructions Manual

Page: 81 / 94

57
Abdominal Exercises
Reverse Crunch
— Spinal Flexion
Resisted Reverse Crunch
— Spinal Flexion
START ACTION
START
• Face the Power Rod® unit, and
attach an Ankle Cuff to each
ankle.
• Lie back on the bench, head
away from the Power Rod® unit.
• 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
START ACTION
START
• Lie on the bench, head toward
the Power Rod® unit, 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
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.
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.