Bowflex 100182 Owner's Manual download pdf (Page 28)

Abdominal Exercises

Lying Trunk Rotation

Twisting Side Crunch

START ACTION

START

• Liebackflatonthebenchand

placeonehandbehindthehead

oftheinvolvedside.

• Placelegsbehindtherollerpads

foraddedsupport,asshown.

• Yourbackcanstartflatagainst

thebenchorinanormalarch.

• Tightenyourabsandmoveina

diagonaldirection,slowlymoving

yourribstotheoppositehip.

• Thelowerbackshouldnotlose

contact with the bench when

fullycrunched.

• Slowlyreversethemotiontothe

startingpositionwithoutrelaxing

theabdominalmuscles.

FINISH

START ACTION

START

• Lieflatonthebench.

• Bendyourhipsandkneesto

approximately90degrees.

• Keepyourchestlifted,abstight

andaslightarchinyourlow

back.

• Holdontothesidesofthe

bench.

• Tightentheentireabdominalarea

andslowlyrotateyourlegsand

hips to one side.

• Moveslowandcontrolled,being

carefulnottoletyourlegsand

hipsrotateuncontrolledtothe

side.

• Movebacktothestarting

position.

• Workonesidetofatigueand

then do the opposite side.

FINISH

Muscles worked

Deepspinalandtrunkmuscles

Bench position

Flat

Success tips

• Thisisanimportantexercisebutcan

becomehighriskifdoneincorrectly.

• Keepthechestliftedandalways

maintainagoodspinalalignmentwith

averyslightarchinthelowerback.

• Morerangeofmotionisnot

necessarilybetter,especiallyinthis

exercise.

• Moveonlyasfarasyourmusclescan

takeyou.Trytoeliminateuncontrolled

momentum.

Muscles worked

Obliquesandrectusabdiminus

Bench position

Flat

Success tips

• Allowexhalationupandinhalation

down.

• Yourheadshouldfollowthemotion

oftheribcage.Maintainnormalneck

posture.

• Moveslowlytoeliminatemomentum.

• Moveasfarasyoucanwithout

movingyourhipsorneck.

Owner’s Manual

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