Bowflex BD1090 manual Abdominal Exercises, Ab Crunch, Reverse Crunch

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Abdominal Exercises

Ab Crunch

Muscles worked

Rectus abdominus and obliques

Bench position

Flat

Success tips

•Do not lift your head or chin. Your head should follow the rib motion, rather than lead it.

•Maintain normal neck posture.

•Move slowly to eliminate momentum.

•Allow exhalation up and inhalation down, without exaggerating breathing.

START

START

•Grab a dumbbell with both hands, as shown.

•Lie flat on the bench holding the dumbbell over your upper chest.

•Place your legs behind the roller pads, as shown, for added support, with your feet flat on the floor.

•Your lower back can start out flat or in a normal arch.

FINISH

ACTION

•Tighten your abs and only curl your torso, slowly moving your lower ribs toward your hips.

•Move as far as you can without moving the hips and neck.

•The lower back should not lose contact with the bench when fully crunched.

•Slowly reverse the action, returning to the start position keeping tension on the abs throughout the movement.

Reverse Crunch

Muscles worked

Abdominal area, including the rectus abdominus and the obliques

Bench position

Flat

Success tips

START

FINISH

•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 movements as possible.

•Lower under control.

•The amount of bend in your hips determines the degree of difficulty. Perfoming the exercise with less bend (so that your knees are farther from your chest) increases the difficulty.

•Beginners should be fully bent, bringing your legs near the abs.

START

•Lie on your back with your head resting on the bench.

•Bend your knees fully.

•Note your head and knee positions, and maintain throughout the exercise.

•Reach over the head and grasp the bench with each hand.

•Relax the neck.

ACTION

•Tighten your abs and slowly curl your hips toward 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 action and return to the starting position without relaxing.

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Contents Model BD1090 Table of Contents PrefaceImportant Safety Precautions Product Specifications Getting to know your Bowflex SelectTech Dumbbells Understanding and testing the locking mechanism function FunctionPurpose Offset weight selection Example of offset weight selection workout17.5 Bowflex SelectTech Dumbbell maintenance OffsetPage Troubleshooting guide Problem SolutionSelectTech 6 Week Challenge Page Page Page Select Tech Menu Plan For Males Leg Exercises Wide SquatsCalf Raises Stationary Lunges Stiff-leg Dead LiftReverse Lunge Chest Exercises Flat Chest PressIncline Chest Press Flat Chest Fly Incline Chest FlyDecline Chest Press Arm Exercises Standing CurlsConcentration Curls Incline Bench Curls Scott Curls Standing Concentration CurlsOverhead Triceps Extension Triceps KickbackLying Triceps Extension Hammer CurlsBack Exercises Single Arm Row Alternating RowsWide Rows Dead Lifts Abdominal Exercises Ab CrunchReverse Crunch Lying Trunk Rotation Twisting Side CrunchLying Leg Raise Shoulder Exercises Standing Shoulder PressLateral Raise Seated Overhead Press Front RaiseRear Delt Row ShrugsPage Muscle Chart Warranty Bowflex SelectTech Dumbbells Warranty Registration Card What is Covered Please fold over and tape before mailingImportant contact numbers

BD1090 specifications

The Bowflex BD1090 is a versatile and innovative adjustable dumbbell system designed for fitness enthusiasts seeking a compact and efficient solution for strength training at home. With a remarkable weight range of 10 to 90 pounds per dumbbell, the BD1090 allows users to perform a comprehensive array of exercises that target various muscle groups, making it an essential addition to any home gym.

One of the standout features of the Bowflex BD1090 is its unique adjustment mechanism, which utilizes a simple dial system. This allows users to quickly and easily change weights in a matter of seconds, making it possible to transition smoothly between exercises without the hassle of multiple weights cluttering the workout space. The intuitive design is not only efficient but also enhances the overall user experience by minimizing downtime during workouts.

The BD1090's compact design is another characteristic that sets it apart from traditional dumbbell sets. Each adjustable dumbbell replaces a full set of weights, saving valuable space in your home gym or fitness area. This space-saving feature is particularly beneficial for those with limited room to accommodate extensive gym equipment.

Constructed with durability in mind, the Bowflex BD1090 features a robust build quality that can withstand the rigors of daily use. The weight plates are made from high-quality materials that ensure longevity while maintaining a professional standard, allowing users to train confidently without worrying about wear and tear.

In addition to its impressive physical attributes, the BD1090 is designed to cater to a variety of fitness levels, making it suitable for beginners and experienced lifters alike. With its wide range of adjustable weights, users can gradually increase resistance as they build strength, ensuring a progressive and effective workout routine.

Furthermore, the Bowflex BD1090 is complemented by Bowflex’s reputation for innovation and quality, supported by numerous positive reviews from users who appreciate its functionality and convenience.

In conclusion, the Bowflex BD1090 adjustable dumbbell system stands out for its unique adjustable features, durability, space-saving design, and versatility. Whether you are engaging in strength training, rehabilitation exercises, or general fitness routines, the BD1090 is designed to help you achieve your fitness goals efficiently and effectively.
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