Bowflex Motivator 2 Owners Manual - Page 57

Muscles worked: Rectus Abdominus; Obliques; Serratus Anterior Bench Position: Flat Bench Back Accessory: None Pulleys: Success Tips • Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back. • This exercise must be performed correctly- failure to do so could result in injury. Use only low weight Rods. • Keep all motion in your torso. • Move only as far as your muscles will take you-do not use momentum to increase your range of motion Muscles worked: Quadriceps Bench Position: Leg Extension Seat Accessory: None Pulleys: Leg Extension Leg Extension: Engaged Success Tips • Use slow, controlled motion-do not "kick" into the extension. • Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward. Trunk Rotation START Abdominal Exercises FINISH START • Sit sideways on the bench, one side toward the Power Rod® unit. Grasp Hand Grip closest to you with both hands. • Raise both arms up near shoulder level, hands extended over the leg closest to the Power Rod® unit. • Keep your elbows slightly bent. ACTION • Tighten your entire abdominal area and slowly rotate your rib cage and arms away from the Power Rod® unit 30-40°, as if you were rotating with a rod through the middle of your spine. • Slowly reverse the motion, returning to the Start position without relaxing muscle tension. Leg Exercises Leg Extension START FINISH START • Sit on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins (see Start image above). • Adjust your thighs to hip-width, pointing your knee caps forward. • Grasp the sides of the seat to stabilize yourself. • Sit up straight, chest lifted, abs tight and a slight arch in your lower back. ACTION • Tighten your quads and slowly straighten your legs, moving your feet forward then upward until your legs are completely straight and your kneecaps point upward to the ceiling. • Slowly reverse the motion, returning to the Start position without relaxing your quads. Abdominal Exercises 55