Nautilus S912 - Manual (Page 25)

25 Nautilus® Commercial Vertical Series S912 Owner’s Manual
Abdominal Crunch
Muscles Worked:
This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus).
Starting Position:
Adjust the seat to its rearmost position (#10 on seat position label).
Sit on the seat pad with feet restin on the footpads.
Grasp the handles with palms facing in.
Keep the back against the bench pad.
Motion:
Tighten your abs and only curl your torso, slowly moving your ribs toward your hips. Move as far as you can without
moving the hips or neck.
Slowly reverse the motion returning to the starting position, without relaxing.
Key Points:
Breathe out during the crunch; breathe in during the return.
Don’t 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 reduce momentum is critical.
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EXERCISES
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