Bowflex Motivator 2 User Manual download pdf (Page 38)

REVERSE CRUNCH - Spinal Flexion

Muscles worked: This exercise works your entire abdominal area including your upper and

lower front abs (rectus abdominus) and your side abs (obliques).

Starting position:

•With the bench in the flat position, lie on your back with your head toward the power rods.

•Bend your knees fully.

•Bend at the hips based upon desired difficulty. Beginners should be fully bent, bringing the legs near

the abs. As strength improves the legs can be positioned further away. DETERMINE THESE POSITIONS

AND MAINTAIN THROUGHOUT THE EXERCISE.

•Reach overhead grasp either the bench, or the metal frame, with each hand.

•Relax your neck.

Action:

•Tighten your abs and slowly curl your hips towards your rib cage. Move as far as you can

without using your legs to get momentum and do not curl up onto your shoulder blades.

•Slowly reverse the motion returning to the starting position without relaxing.

Key points:

•Tighten your abs before you move.

•Keep knees and hips stationary.

•Allow exhalation up and inhalation down without exaggerating breathing.

•Contract as far into the movement as possible. Lower under control. Keep abs tight during the entire

motion.

FINISH

START

Abdominal Exercises

FINISH

START

ABDOMINAL CRUNCH - Spinal Flexion

Muscles worked: This exercise emphasizes the abdominal area including the upper and lower

front abs (rectus abdominus) and the side abs (obliques).

Starting position:

•Lie face up on the bench with your head near the power rods.

•Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on

the bench.

•Fold your arms across your chest.

Action:

•Tighten your abs and curl only your torso, slowly moving your ribs towards your hips. Move

as far as you can without moving the hips or neck.

•Slowly reverse the motion returning to the starting position, without relaxing.

Key points:

•Allow exhalation up and inhalation down, don’t exaggerate it.

•Do not lift your head/chin. Your head should follow the rib motion, not lead, allowing you to maintain

normal neck posture.

•Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax

until the set is over.

•MOVING SLOWLY to eliminate momentum is critical.

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Bowflex Motivator 2 User Manual Page 38

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