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Abdominal Exercises
Muscles worked: This exercise emphasizes the
abdominal area including the upper and lower
front abs (rectus abdominus) and the side abs
(obliques).
Pulley position: Wide or narrow.
Starting position:
• 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.
Motion:
• 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.
Key points:
• 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!
Seated (Resisted) Abdominal Crunch Spinal Flexion
Muscles worked: This exercise emphasizes the
side abs (obliques) as well as the upper and
lower front abs (rectus abdominus)
Pulley position: Wide or narrow
Starting position:
• While seated in the 45 degree position, bring
the left handle to the left shoulder, and then
reaching across the chest, grasp and hold with
the right hand as pictured.
• Alternative Handle Position: Spread the left cuff
from the handle and put the left arm through,
positioning the cuff around the front of the
shoulder (a one-sided version of the handle
position described in the Seated Resisted
Abdominal Crunch).
• 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.
Motion:
• Tighten your abs and move in a diagonal
direction, slowly moving your right ribs toward
your left hip. 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.
• After you’ve completed sufficient reps of this
exercise, repeat it on the other side of your
body.
Key points:
• 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!
Seated (Resisted) Oblique Crunch Spinal Flexion with Rotation
(Diagonals)
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