Bowflex ULTIMATE - Leg Exercises Guide; Quadriceps and Hamstring Isolation

Abdominal Exercises
REVERSE CRUNCH SpinalFlexion
Muscles worked: This exercise works your
entire ahdominal area including your upper
and lower front abs (rectus abdominus) and
your side abs (ohliques).
Pulley position: None.
Starting position:
• With the hench in the flat position, lie oil
your hack with your head toward the Power
Rods.
• Bend your knees hilly
• The amount of bend at the hips based on
desired difficultyc Beginners should be fully
bent, bringing the legs near the abs. As
stlength improves the legs can be positioned
farther away DETERMINE THESE
POSITIONS AND MAINTAIN
THROUGHOUT THE EXERCISE.
• Reach overhead grasp either the hench, or
the metal Dame, with each hand.
• Relax yore neck.
Motion:
• Tighten yore ahs and slowly curl yore hips
toward yore rib cage. Move as far as you can
without using your legs to get momentum
and do not curl up onto yore shoulder
blades.
• Slowly reverse the motion returning to the
starting position without relaxing.
Key points:
• Tighten your ahs be%re you move.
• KeeI) knees and hips stationary
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Contract as far into the movement as
possible. Lower under control. Kee I) abs
tight during the entire motion.
• This exercise will NOT spot-reduce fat!
START
FINISH
RESISTED REVERSE CRUNCH SpinalFlexion
Muscles worked: This exercise works your
entire ahdominal area including your upper
and lower front abs (rectus abdominus) and
your side abs (ohliques).
Pulley position: Narrow.
Starting position:
• With the hench in the flat position, sit facing
the Power Rods and attach both ankle cuffs
over the respective ankle.
• Lie flat on your back on the bench with yore
head facing away from the Power Rods.
• Bend your hips and knees so that your
thighs are resting oi) your abdominals.
• Reach overhead and grasp the bend).
• Relax yore neck.
Key points:
• Do not throw your legs to initiate the
motion.
• Tighten your ahs before you move.
• KeeI) knees and hips stationary
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Contract as far into the movement as
possible. Lower under control. Kee I) abs
tight during the entire motion.
Motion:
• Tighten yore ahs and slowly curl yore hips
toward yore rib cage. Move as far as you can
without using your legs to get momentum
and do not curl up onto yore shoulder
blades.
• Slowly reverse the motion returning to the
starting position without relaxing.
START
FINISH
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