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 Rod® unit, 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 Rod® unit, and attach an Ankle Cuff to each ankle.

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

•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.

Abdominal Exercises 53

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Bowflex Motivator 2 manual Resisted Reverse Crunch Spinal Flexion
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Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.
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