Abdominal Exercises

 

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Seated (Resisted) Abdominal Crunch Spinal Flexion

START

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

Pulley position: Wide or narrow.

Starting position:

While seated in the 45 degree position, spread the cuffs from the handles and put the arms through, positioning each cuff around the front of the respective shoulder.

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

Motion:

Tighten your abs and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving the hips or neck. THE LOWER BACK SHOULD NOT LOSE CONTACT WITH THE BENCH when fully crunched.

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

Key points:

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

Do not lift your head/chin. Your head should follow the rib motion, not lead, allowing you to maintain 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.

This exercise will NOT spot-reduce fat!

FINISH

Seated (Resisted) Oblique Crunch Spinal Flexion with Rotation

START

(Diagonals)

Muscles worked: This exercise emphasizes the side abs (obliques) as well as the upper and lower front abs (rectus abdominus)

Pulley position: Wide or narrow

Starting position:

While seated in the 45 degree position, bring the left handle to the left shoulder, and then reaching across the chest, grasp and hold with the right hand as pictured.

Alternative Handle Position: Spread the left cuff from the handle and put the left arm through, positioning the cuff around the front of the shoulder (a one-sided version of the handle position described in the Seated Resisted Abdominal Crunch).

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

Motion:

Tighten your abs and move in a diagonal direction, slowly moving your right ribs toward your left hip. Move as far as you can without moving the hips or neck. THE LOWER BACK SHOULD NOT LOSE CONTACT WITH THE BENCH when fully crunched.

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

After you’ve completed sufficient reps of this exercise, repeat it on the other side of your body.

Key points:

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

Do not lift your head/chin. Your head should follow the rib motion, not lead, allowing you to maintain 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.

This exercise will NOT spot-reduce fat!

FINISH

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Bowflex 51370 manual Abdominal Exercises, Seated Resisted Abdominal Crunch Spinal Flexion, Diagonals

51370 specifications

The Bowflex 51370 is a versatile and innovative piece of fitness equipment that has gained popularity among home gym enthusiasts. Designed to enhance strength training while minimizing the need for multiple machines, this compact system combines a range of features and technologies to provide an effective workout experience.

One of the standout characteristics of the Bowflex 51370 is its unique Power Rod technology. This patented resistance system delivers a smooth and consistent resistance throughout the entire range of motion, allowing users to perform a variety of exercises with confidence. With adjustable resistance levels, users can customize their workouts to match their fitness goals, whether it's building strength, increasing endurance, or toning muscles.

The Bowflex 51370 offers adjustable resistance starting at 5 pounds and going up to 210 pounds, making it suitable for beginners and advanced users alike. The ability to increase resistance in small increments allows for gradual and safe progression, which is essential for long-term strength development.

Another key feature of this home gym system is its compact design. Unlike traditional weight machines that occupy a significant amount of space, the Bowflex 51370 is designed to fit in smaller workout areas. Its folding design allows users to easily store it away when not in use, making it an ideal solution for those with limited space.

The Bowflex 51370 comes with a variety of accessories, including a lat bar, squat bar, and ankle cuffs, enabling users to perform over 70 exercises targeting different muscle groups. This versatility makes it possible to enjoy a complete full-body workout without the need for separate machines.

Moreover, the included user guide provides a wealth of exercise options and routines, helping users to stay motivated and make the most of their training sessions. This is complemented by Bowflex's online resources, which offer video tutorials and workout plans tailored to various fitness levels.

In terms of build quality, the Bowflex 51370 is constructed from durable materials designed to withstand rigorous use. The sturdy frame ensures stability and safety during workouts, while the comfortable padding enhances user comfort.

In conclusion, the Bowflex 51370 stands out as a comprehensive fitness solution that merges advanced technology with user-friendly features. Its compact size, adjustable resistance, and diverse exercise options make it an excellent choice for anyone looking to achieve their fitness goals from the comfort of their home.