SEATED (rESISTED) ABDOMINAL CrUNCh
— Spinal Flexion
(Optional NS50X Bench required.)
ABDOMINAL EXErCISES
STArT
FINISh
Muscles worked:
This exercise emphasizes the
side abs (obliques) as well as the upper and lower
front abs (rectus abdominus)
Starting position:
• While seated in the 45 degree position, spread
the right cuff from the handles and put the
right arm through, positioning the cuff around
the front of the shoulder.
• Your lower back can start out flat or in a
normal arch, knees and hips are bent and your
feet are flat on the floor.
Motion:
• Tighten your abs and move in a diagonal
direction, slowly moving your right ribs toward
your left hip. Move as far as you can without
moving the hips or neck. THE LOWER BACK
SHOULD NOT LOSE CONTACT WITH THE BENCH
when fully crunched.
• Slowly reverse the motion returning to the
starting position, without relaxing.
Key points:
• Allow exhalation up and inhalation down, don’t
exaggerate it.
• Do not lift your head/chin. Your head should
follow the rib motion, not lead, allowing you to
maintain normal neck posture.
• Tighten your abdominal throughout the entire
exercise range of motion. Do not let your abs
relax until the set is over.
• MOVING SLOWLY to eliminate momentum is
critical.
• This exercise will NOT spot-reduce fat!
SEATED (rESISTED) OBLIQUE CrUNCh
— Spinal Flexion with rotation
(Diagonals) (Optional NS50X Bench required.)
Muscles worked:
This exercise emphasizes
the abdominal area including the upper and
lower front abs (rectus abdominus) and the side
abs (obliques).
Starting position:
• While seated in the 45 degree position, spread
the cuffs from the handles and put the arms
through, positioning each cuff around the front
of the respective shoulder.
• Your lower back can start out flat or in a
normal arch, knees and hips are bent and your
feet are flat on the floor.
Motion:
• Tighten your abs and curl only your torso,
slowly moving your ribs toward your hips.
Move as far as you can without moving the
hips or neck. THE LOWER BACK SHOULD NOT
LOSE CONTACT WITH THE BENCH when fully
crunched.
• Slowly reverse the motion returning to the
starting position, without relaxing.
Key points:
• Allow exhalation up and inhalation down, don’t
exaggerate it.
• Do not lift your head/chin. Your head should
follow the rib motion, not lead, allowing you to
maintain normal neck posture.
• Tighten your abdominal throughout the entire
exercise range of motion. Do not let your abs
relax until the set is over.
• MOVING SLOWLY to eliminate momentum is
critical.
• This exercise will NOT spot-reduce fat!
STArT
FINISh
