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43
Abdominal Exercises
Seated (Resisted) Abdominal Crunch—Spinal Flexion
Seated (Resisted) Oblique Abdominal Crunch—Spinal Flexion/Rotation
Muscles worked:
Rectus Abdominus and Obliques
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• 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.
Muscles worked:
Rectus Abdominus and Obliques
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• 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
START FINISH
Start
• Grasp the Handgrips 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. Keep your
knees and hips bent and your
feet flat on the floor.
Start
• Cross one arm over the opposite
shoulder and grasp a Handgrip.
Rest the hand on your shoulder
or chest, palm facing down.
• Lower back can start out flat
or in a normal arch. Keep your
knees and hips bent and your
feet flat on the floor.
Action
• 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 Bench
during this entire exercise.
• Slowly reverse the motion,
returning to the Start position
without relaxing your abs.
Action
• Tighten your abs on the side with
the active arm, focusing on the
side of your ribs to the front of
your pelvis on that side.
• Slowly move diagonally, rotating
torso away from the side holding
the Handgrip, ribs turned toward
the front of your pelvis.
• Crunch as deeply as you can,
keeping lower back on bench.
• Slowly reverse to the Start
position without resting.
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