Abdominal Exercises
Trunk Rotation
Muscles worked:
Most of trunk muscles. Note: rotation is limited in the spine and should be performed with minimal resistance, in proper alignment.
Position:
Seated, facing outward left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – standard position
BeforeYou Begin:
Remove Leg Extension
Key Points:
•Keep chest lifted and maintain good spinal alignment with a slight arch in lower back.
•Keep hands centered in front of middle of chest and shoulder blades pinched together. Make sure all of motion occurs in torso.
•Move only as far as muscles will take you and eliminate uncontrolled momentum.
•Caution: Do not use heavy resistance. Pick a weight that allows you to perform
START
START
•Sitting sideways on seat with one side facing machine, grasp hand grip closest to you with both hands.
•Raise both arms up to shoulder level, centered in front of middle chest.
•Keep elbows slightly bent.
•Lift chest, pinch shoulder blades together, tighten abs and maintain a slight arch in lower back.
FINISH
ACTION
•Tighten entire ab area and slowly rotate rib cage/arms away from cables (30 – 40º), as if rotating with a rod through middle of spine.
•Slowly return to start position.
Seated (Resisted) Oblique Abdominal Crunch
Muscles worked:
External obliques on resistance side and internal obliques on opposite side.
Position:
Seated – facing outward
Accessory:
Abdominal Crunch Shoulder Harness
Pulleys:
Center Cross Bar – standard position
START |
| FINISH |
|
|
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BeforeYou Begin:
Remove Leg Extension
Key Points:
•Allow exhalation up and inhalation down, don’t exaggerate it.
•Do not lift head/chin. head should follow rib motion, not lead, allowing you to maintain normal neck posture.
•Tighten abs throughout range of motion. Do not let abs relax until set is over.
•MOVING SLOWLY to eliminate momentum is critical.
46Bowflex Xceed™ Owner’s Manual
START
•Place seat in lowest position.
•Attach the Abdominal Crunch Shoulder Harness by snapping one hook to each of the D rings. Place the harness on your shoulders letting the handles hang over your chest. Grab opposite handles so that your arms cross your chest.
•Lower back can start flat or in a normal arch, knees and hips bent, feet flat on floor.
ACTION
•Tighten abs before you move, focusing on area from side of ribs to front of pelvis on the same side.
•Slowly move diagonally, rotating and curling torso, with the side of ribs directed toward front of pelvis.
•Move as far as you can, without moving hips or lower back from bench.
•Slowly reverse motion returning to start position without resting.
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