Bowflex Revolution - Lying Leg Extension Technique; Standing Hip Flexion w; Knee Flexion Technique

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Abdominal Exercises

Seated (Resisted) Abdominal Crunch — Spinal Flexion

START FINISH

START

• Grasp the Hand Grips in both

hands, drawing them over your

shoulders. Rest the back of your

fists on your chest or shoulders,

palms facing up.

• Lower back can start out flat or

in a normal arch, knees and hips

are bent and feet should be flat

on the floor.

• Tighten your abs and curl only

your torso, slowly moving your

ribs toward your hips. Move as

far as you can without moving

your hips or neck.

• Do not allow your lower back

to lose contact with the bench

during this entire exercise.

• Slowly reverse the motion,

returning to the Start position

without relaxing your abs.

FINISH

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Do not lift your head or chin—your head

should follow the rib motion rather than

lead it. Maintain normal neck posture.

• Tighten your abs throughout the entire

exercise, relaxing only at the end of

each set.

• Move slowly to eliminate momentum.

• Allow exhalation down and inhalation

up without exaggerating breathing.

Seated (Resisted) Oblique Abdominal Crunch — Spinal Oblique Flexion

START FINISH

START

• Cross one arm over the opposite

shoulder, grasp a Hand Grip, and

rest the hand on your shoulder or

chest, palm facing down.

• Lower back can start out flat or

in a normal arch, knees and hips

are bent and feet should be flat

on the floor.

• Tighten your abs on the side with

the active arm, focusing on the

side of your ribs to the front of your

pelvis on that side.

• Slowly move diagonally, rotating

torso away from the side holding

the Hand Grip, ribs turned toward

the front of your pelvis.

• Crunch as deeply as you can,

keeping lower back on bench.

• Slowly reverse to the Start position

without resting.