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 Kickback Lying 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
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