Bowflex Ultimate 2 - Manual (Page 49)

Reverse Crunch
— Spinal Flexion
START ACTION
START
• Lie on the bench, head toward
the Power Rod ® units, 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, adjust to one you
can maintain 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
Pulleys:
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.
Resisted Reverse Crunch
— Spinal Flexion
START ACTION
START
• Face the Power Rod ® units,
and attach an Ankle Cuff to
each ankle.
• Lie back on the bench, head
away from the Power Rod ®
units.
• Bend your hips and knees
at 90° angles, as shown.
• Reach behind your head
and grasp the Seat.
• Relax your neck.
• Tighten your abs and slowly
curl your hips toward your
rib cage. Move as far as
you can without using your
legs or curling onto your
shoulder blades.
• Slowly reverse the motion,
returning to the Start
position without relaxing
your abs.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuffs
Pulleys:
Chest Bar
Success Tips
• Allow exhalation up and
inhalation down without
exaggerating breathing.
• Do not “kick’ into the motion,
but allow body to slowly initiate
movement.
• Tighten your abs throughout the
entire exercise, relaxing only at
the end of each set. Keep hips
and knees motionless.
• Move slowly to eliminate
momentum.
47
Abdominal Exercises