Nautilus BE STRONG. NS 600X User Manual



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.

• 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.

• 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.

• 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.

Muscles worked: This exercise emphasizes the

abdominal area including the upper and lower

front abs (rectus abdominus) and the side abs

(obliques).

• 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.

• 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.

• 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!