Bowflex SelectTech BD552 - Page 28

• 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 show n.
• 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 w hen
fully crunched.
• Slowly reverse the motion to the
starting position w ithout relaxing
the abdominal muscles.
• 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.
Deep spinal and trunk muscles
Flat
• 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.
Obliques and rectus abdiminus
Flat
• Allow exhalation up and inhalation
down.
• Your head should follow the motion
of the rib cage. M aintain normal neck
posture.
• Move slowly to eliminate momentum.
• Move as far as you can w ithout
moving your hips or neck.