Bowflex Motivator 2 Owners Manual - Page 56

Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles worked: Rectus Abdominus; Obliques Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH 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. 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. ACTION • 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. Seated (Resisted) Oblique Abdominal Crunch - Spinal Flexion/Rotation Muscles worked: Rectus Abdominus; Obliques Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH 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. 54 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. ACTION • 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. Abdominal Exercises