Bowflex Revolution - Reverse Crunch Technique; Trunk Rotation Technique

67
Abdominal Exercises
Standing Trunk Rotation
START FINISH
START
• Stand with one side toward the
engine, angled about 45° away
from the platform.
• Grab the handle closest to you
with both hands.
• Raise your arms up near
shoulder height, arms extended
toward the leg closest to the
engine.
• Keep the elbows slightly bent.
• Tighten the entire abdominal
area and slowly rotate your rib
cage and arms away from the
engine 30-40 degrees, as if you
were rotating with a rod through
the middle of your spine.
• Slowly reverse the motion,
returning to the Start position
without losing muscle tension.
FINISH
Muscles worked:
Rectus Abdominus, Obliques, Spinal Erec-
tors and Serratus Anterior
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
4 or 5
Success Tips
• Keep your knees slightly bent and feet
flat on the floor.
• This exercise must be performed
correctly, failure to do so could result in
injury (use a light 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.
Standing Oblique Crunch
START FINISH
START
• Stand on one side, straddling the
seat rail, facing away from the
engine.
• Grasp one Hand Grip, reaching
over the opposite shoulder, and
position the webbing over the
shoulder as shown.
• Tighten your ab muscles on the side with the
active arm, focusing on the side of your ribs
toward the front of your pelvis.
• Slowly move diagonally, rotating your torso
away from the side holding the hand grip.
• Crunch as deeply as you can, keeping the
hips stable. Do not lean forward at the hips.
• Slowly reverse the motion, returning to the
Start position without losing muscle tension.
FINISH
Muscles worked:
Rectus Abdominus, Obliques
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
Success Tips
• Keep your knees slightly bent and feet
flat on the platform.
• This exercise must be performed
correctly, failure to do so could result in
injury (use a light 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.