Schwinn SCHWIN COMP - Abdominal Exercises

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Muscles worked: This exercise emphasizes the
abdominal area including the upper and lower
front abs (rectus abdominus) and the side abs
(obliques).
Bench Position: 45 degree incline
Accessory Used: Hand Grips
Starting position:
• While seated with the bench in the 45
degree position, put your arms through the
hand grips, positioning them around the
front of each respective shoulder.
• You may also hold the hand grips at shoul-
der height rather than putting over your
shoulder if that is more comfortable.
• 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.
Motion:
• Tighten your abs and curl only your torso,
slowly moving your ribs toward 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:
• Allow exhalation up and inhalation down,
don’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 abdominal 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.
• This exercise will NOT spot-reduce fat!
SEATED (RESISTED) ABDOMINAL CRUNCH — Spinal Flexion
Muscles worked: This exercise emphasizes the
side abs (obliques) as well as the upper and
lower front abs (rectus abdominus)
Bench Position: 45 degree incline
Accessory Used: Hand Grips
Starting position:
• While seated in the 45 degree position, bring
the left hand grip to the left shoulder, and
then reaching across the chest, grasp and
hold with the right hand as pictured.
• Alternative Position: Spread the cuff on a
hand grip and put the left arm through, posi-
tioning the cuff around the front of the
shoulder (a one-sided version of the handle
position described in the Seated Resisted
Abdominal Crunch).
• You may also hold a hand grip at shoulder
height rather than putting over your shoul-
der if that is more comfortable.
• 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.
Motion:
• Tighten your abs and move in a diagonal
direction, slowly moving your right ribs
toward your left hip. Move as far as you can
without moving the hips or neck. THE
LOWER BACK SHOULD NOT LOSE CON-
TACT WITH THE BENCH when fully
crunched.
• Slowly reverse the motion returning to the
starting position, without relaxing.
• After you’ve completed sufficient reps of this
exercise, repeat it on the other side of your
body.
Key points:
• Allow exhalation up and inhalation down,
don’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 abdominal 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.
• This exercise will NOT spot-reduce fat!
SEATED (RESISTED) OBLIQUE CRUNCH — Spinal Flexion with Rotation (Diagonals)
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Abdominal Exercises