Abdominal Exercises
67
Standing Trunk Rotation
Muscles worked:
Rectus Abdominus, Obliques, Spinal Erectors and Serratus Anterior
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
4 or 5
Success Tips
•Keep your knees slightly bent and feet flat on the floor.
•This exercise must be performed correctly, failure to do so could result in injury (use a light resistance).
•Keep all motion in your torso.
•Move only as far as your muscles will take you. Do not use momentum to increase your range of motion.
START
START
•Stand with one side toward the engine, angled about 45° away from the platform.
•Grab the handle closest to you with both hands.
•Raise your arms up near shoulder height, arms extended toward the leg closest to the engine.
•Keep the elbows slightly bent.
FINISH
FINISH
•Tighten the entire abdominal area and slowly rotate your rib cage and arms away from the engine
•Slowly reverse the motion, returning to the Start position without losing muscle tension.
Standing Oblique Crunch
Muscles worked:
Rectus Abdominus, Obliques
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
Success Tips
START | FINISH |
•Keep your knees slightly bent and feet flat on the platform.
•This exercise must be performed correctly, failure to do so could result in injury (use a light resistance).
•Keep all motion in your torso.
•Move only as far as your muscles will take you. Do not use momentum to increase your range of motion.
START
•Stand on one side, straddling the seat rail, facing away from the engine.
•Grasp one Hand Grip, reaching over the opposite shoulder, and position the webbing over the shoulder as shown.
FINISH
•Tighten your ab muscles on the side with the active arm, focusing on the side of your ribs toward the front of your pelvis.
•Slowly move diagonally, rotating your torso away from the side holding the hand grip.
•Crunch as deeply as you can, keeping the hips stable. Do not lean forward at the hips.
•Slowly reverse the motion, returning to the Start position without losing muscle tension.
