Manual Bowflex Xtreme2 SE - after 2013 (page 55 of 76) (English)

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Owner’s Manual

Seated (Resisted) Abdominal Crunch – Spinal Flexion

Muscles worked:

Abdominal area including upper and lower

front abs (rectus abdominus)

and side abs (obliques).

Position:

Seated – facing outward

Accessory:

Abdominal Crunch Shoulder Harness

Pulleys:

Abdominal bar

Before You Begin:

Remove Leg Extension

Key Points:

• Allow exhalation up and inhalation down,

but don’t exaggerate it.

• Do not lift head/chin. Your head should

follow rib motion, not lead, allowing you to

maintain normal neck posture.

• Tighten abs throughout range of motion. Do

not let abs relax until

set is over.

• MOVING SLOWLY to eliminate momentum

is critical.

• Attach the Abdominal Crunch

Shoulder Harness by

snapping one hook to each of the

D rings. Place the harness on your

shoulders letting the handles hang

over your chest. Grab both handles.

With high resistance, a cross arm

opposite-handle grip may be used.

• Lower back can start out at or in

normal arch, knees and hips bent

and feet ﬂat on ﬂoor.

• Tighten abs and curl only torso,

slowly moving ribs toward hips.

Move as far as you can without

moving hips or neck. LOWER

BACK SHOULD NOT LOSE

CONTACT WITH BENCH when

fully crunched.

• Slowly reverse motion returning to

start position without relaxing.

FINISH

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Bowflex Xtreme2 SE - after 2013 Manual

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