Bowflex SelectTech BD552, Owner'S Manual

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• 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 show n.
• Your back can start flat against
the bench or in a normal arch.
• Tighten your abs and move in a
diagonal direction, slow ly moving
your ribs to the opposite hip.
• The lower back should not lose
contact w ith the bench w hen
fully crunched.
• Slow ly reverse the motion to the
starting position w ithout relaxing
the abdominal muscles.
• 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 slow ly rotate your legs and
hips to one side.
• M ove slow and controlled, being
careful not to let your legs and
hips rotate uncontrolled to the
side.
• M ove back to the starting
position.
• Work one side to fatigue and
then do the opposite side.
Deep spinal and trunk muscles
Flat
• This is an important exercise but can
become high risk if done incorrectly.
• Keep the chest lifted and always
maintain a good spinal alignment w ith
a very slight arch in the lower back.
• M ore range of motion is not
necessarily better, especially in this
exercise.
• M ove only as far as your muscles can
take you. Try to eliminate uncontrolled
momentum.
Obliques and rectus abdiminus
Flat
• Allow exhalation up and inhalation
dow n.
• Your head should follow the motion
of the rib cage. M aintain normal neck
posture.
• M ove slow ly to eliminate momentum.
• M ove as far as you can w ithout
moving your hips or neck.