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Abdominal Exercises
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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)