Bowflex 51370 manual Abdominal Exercises, Reverse Crunch Spinal Flexion, Pulley position None

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Abdominal Exercises

	Reverse Crunch Spinal Flexion
	Muscles worked: This exercise works your entire	Motion:
	abdominal area including your upper and lower	• Tighten your abs and slowly curl your hips
	front abs (rectus abdominus) and your side abs	toward your rib cage. Move as far as you can
	(obliques).	without using your legs to get momentum and do
	Pulley position: None.	not curl up onto your shoulder blades.
		• Slowly reverse the motion returning to the
	Starting position:	starting position without relaxing.
	• With the bench in the flat position, lie on your	Key points:
	back with your head toward the Power Rods®.	• Tighten your abs before you move.
	• Bend your knees fully.	• Keep knees and hips stationary.
START	• The amount of bend at the hips based on	• Allow exhalation up and inhalation down without
	desired difficulty. Beginners should be fully	exaggerating breathing.
	bent, bringing the legs near the abs. As strength	• Contract as far into the movement as possible.
	improves the legs can be positioned farther	Lower under control. Keep abs tight during the
	away. DETERMINE THESE POSITIONS AND	entire motion.
	MAINTAIN THROUGHOUT THE EXERCISE.	• This exercise will NOT spot-reduce fat!
	• Reach overhead grasp either the bench, or the
	metal frame, with each hand.
	• Relax your neck.

FINISH

	Resisted Reverse Crunch Spinal Flexion
	Muscles worked: This exercise works your entire	Motion:
	abdominal area including your upper and lower	• Tighten your abs and slowly curl your hips
	front abs (rectus abdominus) and your side abs	toward your rib cage. Move as far as you can
	(obliques).	without using your legs to get momentum and do
	Pulley position: Narrow.	not curl up onto your shoulder blades.
		• Slowly reverse the motion returning to the
	Starting position:	starting position without relaxing.
	• With the bench in the flat position, sit facing the	Key points:
	Power Rods® and attach both ankle cuffs over	• Do not throw your legs to initiate the motion.
	the respective ankle.	• Tighten your abs before you move.
START	• Lie flat on your back on the bench with your head	• Keep knees and hips stationary.
	facing away from the Power Rods®.	• Allow exhalation up and inhalation down without
	• Bend your hips and knees so that your thighs are	exaggerating breathing.
	resting on your abdominals.	• Contract as far into the movement as possible.
	• Reach overhead and grasp the bench.	Lower under control. Keep abs tight during the
	• Relax your neck.	entire motion.

FINISH