Abdominal Exercises
Seated (Resisted) Abdominal Crunch — Spinal Flexion
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Do not lift your head or
•Tighten your abs throughout the entire exercise, relaxing only at the end of each set.
•Move slowly to eliminate momentum.
•Allow exhalation up and inhalation down without exaggerating breathing.
START
START
•Grasp the Hand Grips in both hands, drawing them over your shoulders. Rest the back of your fists on your chest or shoulders, palms facing up.
•Lower back can start out flat or in a normal arch, knees and hips are bent and feet should be flat on the floor.
FINISH
ACTION
•Tighten your abs and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving your hips or neck.
•Do not allow your lower back to lose contact with the bench during this entire exercise.
•Slowly reverse the motion, returning to the Start position without relaxing your abs.
Seated (Resisted) Oblique Abdominal Crunch — Spinal Flexion/Rotation
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Do not lift your head or
•Tighten your abs throughout the entire exercise, relaxing only at the end of each set.
•Move slowly to eliminate momentum.
•Allow exhalation up and inhalation down without exaggerating breathing.
START
START
•Cross one arm over the opposite shoulder, grasp a Hand Grip, and rest the hand on your shoulder or chest, palm facing down.
•Lower back can start out flat or in a normal arch, knees and hips are bent and feet should be flat on the floor.
FINISH
ACTION
•Tighten your abs on the side with the active arm, focusing on the side of your ribs to the front of your pelvis on that side.
•Slowly move diagonally, rotating torso away from the side holding the Hand Grip, ribs turned toward the front of your pelvis.
•Crunch as deeply as you can, keeping lower back on bench.
•Slowly reverse to the Start position without resting.
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