Resisted Reverse Crunch Spinal Flexion | Bowflex ElitePlus guide

Abdominal Exercises

Reverse Crunch — Spinal Flexion

Muscles worked:

Rectus Abdominus

Bench Position:

Flat Bench Back

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 abs tight during entire motion.

START

START

•Lie on the bench, head toward the Power Rods®, grasp bench for support.

•Bend your hips and knees until your legs are in a “seated” position as shown above—knees and hips at 90° 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; 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 movement.

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

•Move slowly to eliminate momentum.

START

START

•Face the Power Rods®, and attach an Ankle Cuff to each ankle.

•Lie back on the bench, head away from the Power Rods®.

•Bend your hips and knees at 90° 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.

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Bowflex ElitePlus manual Resisted Reverse Crunch Spinal Flexion, Reverse Crunch Spinal Flexion Muscles worked

Contents

Bowflex Elite Home Gym Before You Assemble Get to Know Your Machine Hardware List Basic Assembly PrinciplesParts List Accessory List Tools You Will Need Hardware Guide Attach the Base Legs to the Base Platform Assembly GuideCompletely tighten hardware installed during Step Attach the Lower Lat Tower to the Base Platform Attach the Squat Platform to the Main Assembly Completely tighten hardware installed during Step Attach the Chest Bar with Pulleys to the Main AssemblyAttach the Seat Bracket to the Seat Pad Attach the Rear Leg to the Rear Leg Cross Tube Attach the Seat Rail to the Seat AssemblyItem #10 Rear Leg Do not unwrap cables Do not over-tighten hardware from Step Leg Assembly can move freelyAttach the Rear Leg to the Seat Rail Seat Rail Pull Pin Do not over-tighten the hardware from Step Attach the Seat Rail to the Main Assembly 10a Attach the Leg Extension Pivot Tube Completely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Lat Cross Bar to the Upper Lat Tower Attach the Leg Extension Seat to the Main AssemblyItem #22 Lat Cross Bar Do not unwrap cables Attach the Upper Lat Tower to the Lower Attach the Rod Box with Power Rods to the Rod Box Frame From Main Assembly Attach the Faceplate to the Main AssemblyAttach the Rod Box Frame to the Lat Tower Take care not to overtighten hardware from Step Completely tighten hardware installed during Steps 19Attach the Faceplate Back Panels Tighten Lower Bolt on the Seat Bracket Route the Rod Cables Attach the Bench to the Seat Assembly Locate the following items Route the Lat CablesRoute the Leg Cables Route the Squat CablesPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Leg Extension Removing the BenchFlat Bench Incline Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Bowflex Body Leanness Program Introduction Personal Guarantee From Dr. Ellington Darden Men Measure Chest, abdomen, and thigh Body WeightMeasurements Circumference of Body Parts Thigh Skinfold MeasurementsAbdomen Suprailium Starting body-fat percentage Using Calipers When Measuring SkinfoldsOptional Picture Taking Women Men Determining Your Body Fat For Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary Sheet Guidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Eating PlanWeek 1 Week 3 Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric Measurements Shopping List Is bottled water better than tap water? Is it possible to drink too much water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Train on Bowflex at least twice a week Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently BenchPress Exercise Log Define Your Goals Variables are as follows Design Your Own Program Breathing Working OutWarming Up Cooling Down Chest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Leg Extension Shoulder Exercises Front Deltoids Upper Trapezius Triceps Shoulder Shrug Scapular Elevation Muscles worked Shoulder Extension elbows stabilized Muscles worked Scapular Depression Scapular Protraction elbows stabilized Rear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal Rotation Scapular Retraction Low Back Extension Seated with hip extension Muscles worked Lying Lat Pulldowns Latissimus Dorsi Teres Major Rear Deltoids Biceps Lying Lat Fly Shoulder Adduction Muscles worked Lying Narrow Lat Pulldowns Straddle the Seat Rail facing the Power Rods Bent Over Row Single Arm Pushdown Elbow Extension Triceps Pushdown Elbow Extension French Press Elbow Extension overhead Muscles worked Lying Triceps Extension Elbow Extension Lying 45Triceps Extension Elbow Extension Cross Triceps Extension Seated Triceps Extension Elbow Extension Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Biceps Curl Flexion in supination Muscles worked Standing Wrist Curl Seated Wrist Extension Reverse Curl Elbow Flexion in pronation Muscles worked Seated Wrist Curl Wrist Flexion Rope Pushdown Elbow Extension Muscles worked Standing Wrist Extension Reverse Crunch Spinal Flexion Muscles worked Resisted Reverse Crunch Spinal Flexion Seated Resisted Abdominal Crunch Spinal Flexion Pulleys Success Tips Trunk RotationPulley Position Lying Leg Extension Leg Extension Ankle Inversion Ankle Eversion Standing Hip Extension knee stabilized Standing Hip Extension knee ﬂexed Seated Hip Adduction Standing Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles worked Seated Hip Abduction Muscle Chart What Does This Warranty Cover? Warranty Information Bowflex Elite Home Gym Warranty Registration Card Place Stamp Here Please fold over and tape before mailing