Abdominal Exercises
69
Reverse Crunch — Spinal Flexion
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
Flat Bench Back
Accessory:
None
Adjustable Arm Position:
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 engine, grasp bench for support.
•Bend your hips and knees until your legs are in a “seated” position as shown
•If maintaining this position is difficult, move your knees toward your chest and maintain that position for the duration of this exercise. As you strengthen, this position will become easier.
FINISH
FINISH
•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.
Trunk Rotation
Muscles worked:
Rectus Abdominus; Obliques; Transverse Abdominus
Bench Position:
Flat Bench Back
Accessory:
Handgrips
Adjustable Arm Position:
5 or 6
Success Tips
•Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back.
•This exercise must be performed
•Keep all motion in your torso.
•Move only as far as your muscles will take
START
START
•Sit sideways on the bench, one side toward the engine. Grasp Hand Grip closest to you with both hands.
•Raise both arms up near shoulder level, hands extended over the leg closest to the engine.
•Keep your elbows slightly bent.
FINISH
FINISH
•Tighten your 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 relaxing muscle tension.
