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42
Abdominal Exercises
Reverse Crunch—Spinal Flexion
Resisted Reverse Crunch—Spinal Flexion
Muscles Worked:
Rectus Abdominus
Bench Position:
Horizontal
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 pos-
sible. Lower under control. Keep your abs
tight during entire motion.
Muscles Worked:
Rectus Abdominus and 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 your hips and knees motionless.
• Move slowly to eliminate momentum.
START FINISH
START FINISH
Start
• Lie on the Bench with your head
toward the Power Rod
®
unit, and
grasp the Bench for support.
• Bend your hips and knees until
your legs are in a “seated”
position, as shown above, your
knees and hips at 90
o
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.
Start
• Face the Power Rod
®
unit, and
attach an Ankle Cuff to each
foot.
• Lie back on the Bench with your
head away from the Power Rod
®
unit.
• Bend your hips and knees at 90
o
angles, as shown.
• Reach behind your head and
grasp the Seat.
• Relax your neck.
Action
• 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.
Action
• 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.
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