Abdominal Exercises

59

Standing (Resisted) Abdominal Crunch — Spinal Flexion

Muscles worked:

Rectus Abdominus; Obliques

Position:

Standing—facing outward. Seat removed.

Accessory:

Short Hand Grips, Ab Attachment

Adjustable Arm Position:

0 or 1

Success Tips

•Lift your chest, keep your knees bent and feet on Platform.

•Do not lift your head or chin—your head should follow the rib motion rather than lead it. Maintain normal neck posture.

•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 Platform.

FINISH

FINISH

•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 Ab Attachment during this entire exercise.

•Slowly reverse the motion, returning to the Start position without relaxing your abs.

Trunk Rotation

Muscles worked:

Rectus Abdominus; Obliques; Serratus Anterior

Position:

Standing—facing right or left 45º. Seat removed.

Accessory:

Short Hand Grips

Adjustable Arm Position:

4

START

FINISH

Success Tips

•Keep knees slightly bent and feet on Platform.

•This exercise must be performed correctly—failure to do so could result in injury. Use only low 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 with one side toward the engine. Grasp the 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

•Tighten your entire abdominal area and slowly rotate your rib cage and arms away from the engine 30-40°, as if you were rotating with a rod through the middle of your spine.

•Slowly reverse the motion, returning to the Start position without relaxing muscle tension.

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Bowflex RevolutionXP manual Abdominal Exercises
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RevolutionXP specifications

The Bowflex RevolutionXP is a cutting-edge piece of home fitness equipment that combines advanced technology with versatile workout options to cater to a wide range of fitness enthusiasts. Designed for those who seek both strength training and cardio workouts in the comfort of their own home, the RevolutionXP stands out in the crowded fitness market for its innovative features and compact design.

One of the standout features of the Bowflex RevolutionXP is its SpiraFlex resistance technology. Unlike traditional weights, SpiraFlex uses flexible resistance bands that provide smooth and consistent resistance throughout each movement. This technology not only mimics weights but also reduces the risk of injury by minimizing the effects of gravity. With resistance levels ranging from 10 to 210 pounds, users can easily adjust their workouts to match their fitness levels.

The Bowflex RevolutionXP comes with over 100 exercise options, targeting various muscle groups. Users can perform everything from traditional exercises such as bench presses, squats, and leg extensions to unique moves like functional training exercises. The versatility of this equipment makes it ideal for personal trainers and home gym users looking to diversify their workout routines.

The design of the RevolutionXP focuses on space efficiency, allowing it to fit seamlessly into any home gym setup. Its compact footprint means it can be used in smaller areas without sacrificing workout quality. The folding design also allows for easy storage when the equipment is not in use.

Another notable feature is the patented Quick Change System. This allows users to switch between different exercises effortlessly, saving time during workouts and keeping the momentum going. Whether you're transitioning from a strength move to a cardio burst, the smooth operation of the RevolutionXP ensures a seamless workout experience.

Additionally, the Bowflex RevolutionXP provides users with the option to upgrade to a more comprehensive model, further expanding its capabilities. With options for more resistance, additional accessories, and enhanced training programs, this equipment continues to grow with the user's fitness journey.

In summary, the Bowflex RevolutionXP is a versatile and innovative home gym solution that combines advanced resistance technology with a wide range of exercises. Its compact design, adjustable resistance levels, and quick-change capabilities make it suitable for anyone, from beginners to seasoned athletes. The RevolutionXP is truly a comprehensive fitness system that enables users to achieve their workout goals effectively and efficiently.
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