FINISH
START
Muscles worked: This exercise works your
entire abdominal area including your upper
and lower front abs (rectus abdominus) and
your side abs (obliques).
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• With the bench in the flat position, sit facing
the Power Rods and attach one hand grips
over each respective ankle (one per side).
• Lie flat on your back on the bench with your
head facing away from the Power Rods.
• Bend your hips and knees so that your
thighs are resting on your abdominals.
• Reach overhead and grasp the bench or leg
extension rollers.
• Relax your neck.
Motion:
• Tighten your abs and slowly curl your hips
toward your rib cage. Move as far as you can
without using your legs to get momentum
and do not curl up onto your shoulder
blades.
• Slowly reverse the motion returning to the
starting position without relaxing.
Key points:
• Do not throw your legs to initiate the
motion.
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Contract as far into the movement as possi-
ble. Lower under control. Keep abs tight
during the entire motion.
RESISTED REVERSE CRUNCH — Spinal Flexion
38
Abdominal Exercises
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