Nautilus NS 200X - Manual (Page 24)

STANDING hIp ADDUCTION
LEG EXErCISES
STArT
FINISh
Muscles worked: This exercise emphasizes the
abdominal area including the upper and lower
front abs (rectus abdominus) and the side abs
(obliques).
Starting position:
• While seated in the 45 degree position,
spread the cuffs from the handles and put
the arms through, positioning each cuff
around the front of the respective 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.
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 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.
• This exercise will NOT spot-reduce fat!
SEATED (rESISTED) ABDOMINAL CrUNCh
— Spinal Flexion
Muscles worked: This exercise will not burn
off fat from your inner thighs or make them
smaller! There is no exercise that will burn fat
from a specific area. This exercise will,
however, strengthen the muscles on the
insides of your thighs (adductor muscle
groups). It also works the muscles on the
outside of your hip (gluteus medius) on the
side that you are standing on. Use very light
resistance and small range of motion on this
exercise. Think of this exercise as a tool for
challenging your ability to stabilize your hip
and stand on one leg.
Starting position:
• Stand in front of the pulley with one side
near pulleys, and attach a handle/strap just
above the calf (below the knee) on the leg
nearest the pulley.
• Adjust your position away from the machine
so that tension is created.
• Stand straight, lift your chest, tighten your
abs and maintain a very slight arch in your
lower back.
Motion:
• Keeping your hips and spine perfectly still,
slowly move your attached leg toward the
center/midline, away from the pulley.
• Slowly control the leg back toward the
pulley, returning to the starting position.
Key points:
• Do not use this exercise for losing fat from
your thighs. It will not make your thighs
smaller. Use it to develop hip strength and
stability.
• Keeping your hips and spine perfectly still
• Do not bend at knee.
STArT
FINISh
ABDOMINAL EXErCISES