Abdominal Exercises, Reverse Crunch-Spinal Flexion | Bowflex Blaze

Abdominal Exercises

Reverse Crunch—Spinal Flexion

Muscles Worked:

Rectus Abdominus

Bench Position:

Horizontal

Accessory:

None

Pulleys:

None

Success Tips

•Keep your upper body, knees, and hips stationary. Relax your neck.

•Tighten your abs before you move.

•Allow exhalation up and inhalation down without exaggerating breathing.

•Contract as far into the movement as possible. Lower under control. Keep your abs tight during entire motion.

START

Start

•Lie on the Bench with your head toward the Power Rod® unit, and grasp the Bench for support.

•Bend your hips and knees until your legs are in a “seated” position, as shown above, your knees and hips at 90o angles.

•If maintaining this position is difficult, adjust to one you can maintain for the duration of this exercise. As you strengthen, this position will become easier.

FINISH

Action

•Tighten your abs, and then slowly curly your hips toward your rib cage. Move as far as you can without using your legs to get momentum.

•Do not curl up onto your shoulder blades.

•Slowly reverse the motion, returning to the Start position without relaxing.

Resisted Reverse Crunch—Spinal Flexion

Muscles Worked:

Rectus Abdominus and Obliques

Bench Position:

Flat Bench Forward

Accessory:

Ankle Cuffs

Pulleys:

Chest Bar

Success Tips

•Allow exhalation up and inhalation down without exaggerating breathing.

•Do not “kick” into the motion, but allow body to slowly initiate move- ment.

•Tighten your abs throughout the entire exercise, relaxing only at the end of each set. Keep your hips and knees motionless.

•Move slowly to eliminate momentum.

START

Start

•Face the Power Rod® unit, and attach an Ankle Cuff to each foot.

•Lie back on the Bench with your head away from the Power Rod® unit.

•Bend your hips and knees at 90o angles, as shown.

•Reach behind your head and grasp the Seat.

•Relax your neck.

FINISH

Action

•Tighten your abs, and slowly curl your hips toward your rib cage. Move as far as you can without using your legs or curling onto your shoulder blades.

•Slowly reverse the motion, returning to the Start position without relaxing your abs.

42

Image 42

Bowflex Blaze manual Abdominal Exercises, Resisted Reverse Crunch-Spinal Flexion

Contents

Fitness Guide Page Table of Contents Product Specifications Regulatory Approvals Safety Requirements Important Safety Instructions Safety Requirements Safety Warning Labels Label Safety Warning Labels Safety Warning Labels Get to Know Your Machine Home Gym How to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as follows Warm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilized Shoulder Extension-elbows stabilized Shoulder Shrug-Scapular Elevation Scapular Protraction-elbows stabilized Scapular Depression Rear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External Rotation Scapular Retraction Back Exercises Lying Lat PulldownsLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat Pulldowns Seated Lat Rows-Shoulder Extension and elbow ﬂexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilized Bent Over Row Arm Exercises Triceps Pushdown-Elbow ExtensionSingle Arm Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow Extension Cross Triceps Extension Lying 45o Triceps Extension-Elbow Extension Seated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supination Seated Wrist Extension Standing Wrist Curl Reverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist Flexion Standing Wrist Extension Rope Pushdown-Elbow Extension Abdominal Exercises Reverse Crunch-Spinal FlexionResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Exercises Leg ExtensionSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension-knee ﬂexed Standing Hip Extension-knee stabilized Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success Tips Prone Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction Guarantee Bowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailing Bowflex Body Leanness Program Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Skinfold Measurements Suprailium Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-Fat Calculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After Guidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much Stress Superhydrate Your System Eating Plan Week 5 Eating Plan US Measurements Cereal Eating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers