Bowflex Dumbbell - Lying Trunk Rotation; Twisting Side Crunch

Abdominal Exercises
Lying Trunk Rotation
Twisting Side Crunch
START ACTION
START
• Liebackflatonthebenchand
placeonehandbehindthehead
oftheinvolvedside.
• Placelegsbehindtherollerpads
foraddedsupport,asshown.
• Yourbackcanstartflatagainst
thebenchorinanormalarch.
• Tightenyourabsandmoveina
diagonaldirection,slowlymoving
yourribstotheoppositehip.
• Thelowerbackshouldnotlose
contact with the bench when
fullycrunched.
• Slowlyreversethemotiontothe
startingpositionwithoutrelaxing
theabdominalmuscles.
FINISH
START ACTION
START
• Lieflatonthebench.
• Bendyourhipsandkneesto
approximately90degrees.
• Keepyourchestlifted,abstight
andaslightarchinyourlow
back.
• Holdontothesidesofthe
bench.
• Tightentheentireabdominalarea
andslowlyrotateyourlegsand
hips to one side.
• Moveslowandcontrolled,being
carefulnottoletyourlegsand
hipsrotateuncontrolledtothe
side.
• Movebacktothestarting
position.
• Workonesidetofatigueand
then do the opposite side.
FINISH
Muscles worked
Deepspinalandtrunkmuscles
Bench position
Flat
Success tips
• Thisisanimportantexercisebutcan
becomehighriskifdoneincorrectly.
• Keepthechestliftedandalways
maintainagoodspinalalignmentwith
averyslightarchinthelowerback.
• Morerangeofmotionisnot
necessarilybetter,especiallyinthis
exercise.
• Moveonlyasfarasyourmusclescan
takeyou.Trytoeliminateuncontrolled
momentum.
Muscles worked
Obliquesandrectusabdiminus
Bench position
Flat
Success tips
• Allowexhalationupandinhalation
down.
• Yourheadshouldfollowthemotion
oftheribcage.Maintainnormalneck
posture.
• Moveslowlytoeliminatemomentum.
• Moveasfarasyoucanwithout
movingyourhipsorneck.
Owner’s Manual
28