Bowflex Motivator 2 Owner's Manual download pdf (Page 57)

Abdominal Exercises

Trunk Rotation

START ACTION

START

• Sit sideways on the bench, one side

toward the Power Rod® unit. Grasp

Hand Grip closest to you with both

hands.

• Raise both arms up near shoulder

level, hands extended over the leg

closest to the Power Rod® unit.

• Keep your elbows slightly bent.

• Tighten your entire abdominal area

and slowly rotate your rib cage and

arms away from the Power Rod®

unit 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.

FINISH

Muscles worked:

Rectus Abdominus; Obliques;

Serratus Anterior

Bench Position:

Flat Bench Back

Accessory:

None

Pulleys:

Success Tips

• Keep chest lifted, shoulders pinched, abs

tight and slight arch in lower back.

• This exercise must be performed correctly—

failure to do so could result in injury. Use

only low weight Rods.

• 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

Abdominal Exercises

Leg Extension

START ACTION

START

• Sit on the Leg Extension Seat with

your knees near the pivot point and

the lower roller pads in front of your

shins (see Start image above).

• Adjust your thighs to hip-width,

pointing your knee caps forward.

• Grasp the sides of the seat to

stabilize yourself.

• Sit up straight, chest lifted, abs tight

and a slight arch in your lower back.

• Tighten your quads and slowly

straighten your legs, moving your

feet forward then upward until your

legs are completely straight and

your kneecaps point upward to the

ceiling.

• Slowly reverse the motion, returning

to the Start position without relaxing

your quads.

FINISH

Muscles worked:

Quadriceps

Bench Position:

Leg Extension Seat

Accessory:

None

Pulleys:

Leg Extension

Leg Extension:

Engaged

Success Tips

• Use slow, controlled motion—do not “kick”

into the extension.

• Do not let your knees rotate outward during

the exercise. Keep kneecaps pointing up and

straight forward.

Leg Exercises

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