Bowflex Strength Training System manual Abdominal Exercises, Abdominal Crunch Spinal Flexion

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Abdominal Exercises

REVERSE CRUNCH - Spinal Flexion

Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques).

Starting position:

•With the bench in the flat position, lie on your back with your head toward the power rods. •Bend your knees fully.

•Bend at the hips based upon desired difficulty. Beginners should be fully bent, bringing the legs near theabs.Asstrengthimprovesthelegscanbepositionedfurtheraway.DETERMINETHESEPOSITIONS AND MAINTAIN THROUGHOUT THE EXERCISE.

•Reach overhead grasp either the bench, or the metal frame, with each hand. •Relax your neck.

Action:

•Tighten your abs and slowly curl your hips towards your rib cage. Move as far as you can without using your legs to get momentum and do not curl up onto your shoulder blades.

•Slowly reverse the motion returning to the starting position without relaxing.

Key points:

•Tighten your abs before you move. •Keep knees and hips stationary.

•Allow exhalation up and inhalation down without exaggerating breathing.

•Contract as far into the movement as possible. Lower under control. Keep abs tight during the entire motion.

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ABDOMINAL CRUNCH - Spinal Flexion

Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques).

Starting position:

•Lie face up on the bench with your head near the power rods.

•Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on the bench.

•Fold your arms across your chest.

Action:

•Tighten your abs and curl only your torso, slowly moving your ribs towards your hips. Move as far as you can without moving the hips or neck.

•Slowly reverse the motion returning to the starting position, without relaxing.

Key points:

•Allow exhalation up and inhalation down, don’t exaggerate it.

•Donotliftyourhead/chin.Yourheadshouldfollowtheribmotion,notlead,allowingyoutomaintain normal neck posture.

•Tighten your abdominals 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.

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformAdjusting Understanding Resistance Using YourPower Rod Resistance MachineBench Using Your MachineWorkout Bench Mounting The Incline PositionOptional Equipment Maintenance & CareSafety Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramBreathing Working Out Cool DownWarming Up Performing Your RoutineFrequency 3 Days PER Week M-W-F Time about 20 Minutes WorkoutsMinute Better Body Workout Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesDAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times PER Week Time about 20-60 MinutesStrength Training Frequency 3 Days PER Week M-W-F Time about 45-60 MinutesMotion Chest ExercisesStarting position Key pointsAction StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Functional LOW Back Extension Seated with hip extension Back ExercisesLying LAT Pulldowns Modified Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator
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