Bowflex Revolution - Manual (Page 73)

Reverse Crunch — Spinal Flexion
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START
• Lie on the bench, head toward the
engine, grasp bench for support.
• Bend your hips and knees until
your legs are in a “seated”
position as shown above—knees
and hips at 90° angles.
• If maintaining this position is
difficult, move your knees toward
your chest and maintain that
position for the duration of this
exercise. As you strengthen, this
position will become easier.
• Tighten your abs, and then slowly
curly your hips toward your rib
cage. Move as far as you can
without using your legs to get
momentum.
• Do not curl up onto your shoulder
blades.
• Slowly reverse the motion,
returning to the Start position
without relaxing.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
Flat Bench Back
Accessory:
None
Adjustable Arm Position:
None
Success Tips
• Keep your upper body, knees and hips
stationary. Relax your neck.
• Tighten your abs before you move.
• Allow exhalation up and inhalation
down without exaggerating breathing.
• Contract as far into the movement as
possible. Lower under control. Keep abs
tight during entire motion.
Abdominal Exercises
Trunk Rotation
FINISH
START
• Sit sideways on the bench, one
side toward the engine. Grasp
Hand Grip closest to you with
both hands.
• Raise both arms up near
shoulder level, hands extended
over the leg closest to the
engine.
• Keep your elbows slightly bent.
• Tighten your entire abdominal
area and slowly rotate your rib
cage and arms away from the
engine 30-40°, as if you were
rotating with a rod through the
middle of your spine.
• Slowly reverse the motion,
returning to the Start position
without relaxing muscle tension.
FINISH
Muscles worked:
Rectus Abdominus; Obliques;
Transverse Abdominus
Bench Position:
Flat Bench Back
Accessory:
Handgrips
Adjustable Arm Position:
5 or 6
Success Tips
• Keep chest lifted, shoulders
pinched, abs tight and slight
arch in lower back.
• This exercise must be performed cor-
rectly—failure to do so could result in
injury. Use only low
resistance.
• Keep all motion in your torso.
• Move only as far as your muscles will
take you—do not use momentum to
increase your range of motion
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