Bowflex 003-3211-120108A manual Seated Resisted Abdominal Crunch Spinal Flexion, Leg Exercises

Exercises

Abdominal Exercises

Seated (Resisted) Abdominal Crunch - Spinal Flexion

Muscles Worked

Rectus Abdominus, Obliques

Machine Set-Up

•Adjust the bench to a 45° incline.

•Chest Bar pulleys

• Handgrips

•Attach the clips to the Power Rod® resistance rods.

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 and relax only at the end of each set.

•Move slowly to eliminate momentum.

• Exhale during the upward movement and inhale during the downward movement.

Leg Exercises

Leg Press

Muscles Worked

Gluteus Maximus

Machine Set-Up

•Remove the bench and seat rail knob

•Chest Bar pulleys

•Leg Press Belt

•Attach the clips to the Power Rod® resistance rods

Success Tips

•Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back.

•Bend from hip during movement, not from waist.

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Owner’s Manual