Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 57)

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Bowﬂex Xtreme

2 SE Owner’s Manual

Abdominal Exercises

Seated (Resisted) Abdominal Crunch – Spinal Flexion

Muscles worked:

Abdominal area including upper and lower

front abs (rectus abdominus)

and side abs (obliques).

Position:

Seated – facing outward

Accessory:

Abdominal Crunch Shoulder Harness

Pulleys:

Abdominal bar

Before You Begin:

Remove Leg Extension

Key Points:

s!LLOWEXHALATIONUPANDINHALATIONDOWN

but don’t exaggerate it.

s$ONOTLIFTHEADCHIN9OURHEADSHOULD

follow rib motion, not lead, allowing you to

maintain normal neck posture.

s4IGHTENABSTHROUGHOUTRANGEOFMOTION$O

not let abs relax until

set is over.

s-/6).'3,/7,9TOELIMINATEMOMENTUM

is critical.

s!TTACH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 both handles.

With high resistance, a cross arm

opposite-handle grip may be used.

s,OWERBACKCANSTARTOUTmATORIN

normal arch, knees and hips bent

and feet ﬂat on ﬂoor.

s4IGHTENABSANDCURLONLYTORSO

slowly moving ribs toward hips.

Move as far as you can without

moving hips or neck. LOWER

BACK SHOULD NOT LOSE

CONTACT WITH BENCH when

fully crunched.

s3LOWLYREVERSEMOTIONRETURNINGTO

start position without relaxing.

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Bowflex Bowflex Xtreme 2 SE User Manual Page 57

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