Bowflex Dumbbell - Abdominal Exercises; Ab Crunch; Reverse Crunch

Abdominal Exercises
Ab Crunch
Reverse Crunch
START ACTION
START
• Lieonyourbackwithyourhead
restingonthebench.
• Bendyourkneesfully.
• Determinethesepositionsand
maintainthroughouttheexercise.
• Reachovertheheadandgraspthe
bench with each hand.
• Relaxtheneck.
• Tightenyourabsandslowlycurl
yourhipstoward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actionand
returntothestartingposition
withoutrelaxing.
FINISH
START ACTION
START
• Grabadumbbellwithboth
hands,asshown.
• Lieflatonthebenchholdingthe
dumbbelloveryourupperchest.
• Placeyourlegsbehindthe
rollerpads,asshown,foradded
support,withyourfeetflaton
thefloor.
• Yourlowerbackcanstartoutflat
orinanormalarch.
• Tightenyourabsandonlycurl
yourtorso,slowlymovingyour
lowerribstowardyourhips.
• Moveasfarasyoucanwithout
movingthehipsandneck.
• Thelowerbackshouldnotlose
contact with the bench when
fullycrunched.
• Slowlyreversetheaction,
returningtothestartposition
keeping tension on the abs
throughoutthemovement.
FINISH
Muscles worked
Rectusabdominusandobliques
Bench position
Flat
Success tips
• Donotliftyourheadorchin.Your
headshouldfollowtheribmotion,
ratherthanleadit.
• Maintainnormalneckposture.
• Moveslowlytoeliminatemomentum.
• Allowexhalationupandinhalation
down,withoutexaggerating
breathing.
Muscles worked
Abdominalarea,includingtherectus
abdominusandtheobliques
Bench position
Flat
Success tips
• 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movements
aspossible.
• Lowerundercontrol.
• Theamountofbendinyourhips
basedupondesireddifficulty.
• Beginnersshouldbefullybent,
bringingyourlegsneartheabs.
Owner’s Manual
27