Bowflex Revolution Owner's Manual download pdf (Page 73)

Reverse Crunch — Spinal Flexion

START FINISH

START

• Lie on the bench, head toward the

engine, grasp bench for support.

• Bend your hips and knees until

your legs are in a “seated”

position as shown above—knees

and hips at 90° angles.

• If maintaining this position is

difficult, move your knees toward

your chest and maintain that

position for the duration of this

exercise. As you strengthen, this

position will become easier.

• Tighten your abs, and then slowly

curly your hips toward your rib

cage. Move as far as you can

without using your legs to get

momentum.

• Do not curl up onto your shoulder

blades.

• Slowly reverse the motion,

returning to the Start position

without relaxing.

FINISH

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

Flat Bench Back

Accessory:

None

Adjustable Arm Position:

None

Success Tips

• Keep your upper body, knees and hips

stationary. Relax your neck.

• Tighten your abs before you move.

• Allow exhalation up and inhalation

down without exaggerating breathing.

• Contract as far into the movement as

possible. Lower under control. Keep abs

tight during entire motion.

Abdominal Exercises

Trunk Rotation

FINISH

START

• Sit sideways on the bench, one

side toward the engine. Grasp

Hand Grip closest to you with

both hands.

• Raise both arms up near

shoulder level, hands extended

over the leg closest to the

engine.

• Keep your elbows slightly bent.

• Tighten your entire abdominal

area and slowly rotate your rib

cage and arms away from the

engine 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;

Transverse Abdominus

Bench Position:

Flat Bench Back

Accessory:

Handgrips

Adjustable Arm Position:

5 or 6

Success Tips

• Keep chest lifted, shoulders

pinched, abs tight and slight

arch in lower back.

• This exercise must be performed cor-

rectly—failure to do so could result in

injury. Use only low

resistance.

• 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

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