Bowflex Revolution XP - Manual (Page 61)

abdominal exercises
59
Trunk Rotation
• Stand with one side toward the
engine. Grasp the 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.
Muscles worked:
Rectus Abdominus; Obliques;
Serratus Anterior
Position:
Standing—facing right or left 45º. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
4
Success Tips
• Keep knees slightly bent and feet on
Platform.
• 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
START FINISH
START FINISH
Standing (Resisted) Abdominal Crunch — Spinal Flexion
START FINISH
START
• Grasp the Hand Grips in both
hands, drawing them over your
shoulders. Rest the back of your
fists on your chest or shoulders,
palms facing up.
• Lower back can start out flat or
in a normal arch, knees and hips
are bent and feet should be flat
on the Platform.
• Tighten your abs and curl only
your torso, slowly moving your
ribs toward your hips. Move as
far as you can without moving
your hips or neck.
• Do not allow your lower back
to lose contact with the Ab
Attachment during this entire
exercise.
• Slowly reverse the motion,
returning to the Start position
without relaxing your abs.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips, Ab Attachment
Adjustable Arm Position:
0 or 1
Success Tips
• Lift your chest, keep your knees bent
and feet on Platform.
• Do not lift your head or chin—your head
should follow the rib motion rather than
lead it. Maintain normal neck posture.
• Tighten your abs throughout the entire
exercise, relaxing only at the end of
each set.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation
down without exaggerating breathing.
START FINISH