7
Nautilus NS700X
Abdominal Cable Crunch
— Spinal flexion
ABDOMINAL EXErCISES
STArT
FINISh
Muscles worked:
This exercise emphasizes the
muscles on the front of the upper thigh
(quadriceps muscle group) which are responsible
for straightening your leg against resistance. This
powerful muscle group helps provide stability for
the knee joint and is essential for producing
power in running, jumping and lifting activities.
(See page 3 for machine setup.)
Starting position:
• Sit on the seat facing away from the machine
with your knees near the pivot point and the
lower roller pads on the front of your
shins/ankle (see picture).
• Position your thighs at hip width pointing your
knee caps straight to the front.
• Grasp the sides of the seat.
• Sit up straight with your chest lifted, abs tight
and maintain a very slight arch in your lower
back.
Motion:
• Tighten your quads and straighten your legs by
moving your feet forward and then upward
until your legs are completely straight and your
kneecaps are pointing up toward the ceiling
(not turned outward).
• Then slowly return to the starting position
keeping tension in your quads during the entire
movement.
Key points:
• Use slow controlled motion. Do not “kick” into
extension.
• Do not let your knees rotate outward during
the exercise. Keep your kneecaps pointing up
and straight forward.
LEG EXTENSION
Muscles worked:
Muscles Worked: This exercise
emphasizes the abdominal area including the
upper and lower front
abs (rectus abdominus ) and the side
abs (obliques).
Starting position:
• Kneel and face the machine.
• Reach overhead and grasp both handles
and pull-down to shoulder level, palms facing
the body.
• Torso and head should be upright.
Motion:
• Tighten your abs and curl only your torso.
Slowly moving your ribs toward your hips.
Crunch your torso as far as you can without
moving the hips or extending your head.
• Slowly reverse the motion returning to the start
position while keeping constant tension on
your abs.
Key points:
• Your head should follow the torso motion, not
lead or exaggerate it.
• Allow exhalation up and inhalation down
during the motion.
• Keep abdominal tightened throughout the
movement until the set is over.
STArT
FINISh
LEG EXErCISES
