Bowflex Ultimate Manual De Usuario

Abdominal Exercises

Muscles worked: This exercise works your entire

abdominal area including your upper and lower

front abs (rectus abdominus) and your side abs

(obliques).

Pulley position: None.

Starting position:

• With the bench in the flat position, lie on your

back with your head toward the Power Rods

• Bend your knees fully.

• The amount of bend at the hips based on

desired difficulty. Beginners should be fully

bent, bringing the legs near the abs. As strength

improves the legs can be positioned farther

away. DETERMINE THESE POSITIONS AND

MAINTAIN THROUGHOUT THE EXERCISE.

• Reach overhead grasp either the bench, or the

metal frame, with each hand.

• Relax your neck.

Motion:

• Tighten your abs and slowly curl your hips

toward your rib cage. Move as far as you can

without using your legs to get momentum and do

not curl up onto your shoulder blades.

• Slowly reverse the motion returning to the

starting position without relaxing.

Key points:

• Tighten your abs before you move.

• Keep knees and hips stationary.

• Allow exhalation up and inhalation down without

exaggerating breathing.

• Contract as far into the movement as possible.

Lower under control. Keep abs tight during the

entire motion.

• This exercise will NOT spot-reduce fat!

Reverse Crunch

Spinal Flexion

Muscles worked: This exercise works your entire

abdominal area including your upper and lower

front abs (rectus abdominus) and your side abs

(obliques).

Pulley position: Narrow.

Starting position:

• With the bench in the flat position, sit facing the

Power Rods

and attach both ankle cuffs over

the respective ankle.

• Lie flat on your back on the bench with your head

facing away from the Power Rods

• Bend your hips and knees so that your thighs are

resting on your abdominals.

• Reach overhead and grasp the bench.