Muscles worked: This exercise emphasizes
the abdominal area including the upper
and lower front abs (rectus abdominus) and
the side abs (obliques).
Position: Seated - facing outw a rd
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - narrow position
Leg Extension: R e m ove d
Starting position:
• Once in the seated position, slide
the hand grips, one at a time, over
each arm, resting the grips over
each shoulder.
• Your lower back can start out flat
or in a normal arch, knees and
hips are bent and your feet are flat
on the floor.
Action:
• Tighten your abs and curl only
your torso, slowly moving your
ribs towards your hips. Move as
far as you can without moving the
hips or neck.THE LOWER
BACK SHOULD NOT LOSE
CONTACT WITH THE
BENCH when fully crunched.
• Slowly reverse the motion
returning to the starting position,
without relaxing.
Key points:
• All ow exhalation up and inhalation
d ow n , d on’t exaggerate it.
• Do not lift your head/chin. Your
head should follow the rib
motion, not lead, allowing you to
maintain normal neck posture.
• Tighten your abdominals
throughout the entire exercise
range of motion. Do not let your
abs relax until the set is over.
• MOVING SLOWLY to
eliminate momentum is critical.
FINISH
START
SEATED (RESISTED) ABDOMINAL CRUNCH - Spinal Flexion
Abdominal Exercises
52
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