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Abdominal Exercises
Muscles worked: This exercise works your
entire abdominal area including your upper
and lower front abs (rectus abdominus) and
your side abs (obliques).
Pulley position: None.
Starting position:
• With the bench in the flat position, lie on
your back with your head toward the Power
Rods.
• Bend your knees fully.
• The amount of bend at the hips based on
desired difficulty. Beginners should be fully
bent, bringing the legs near the abs. As
strength improves the legs can be positioned
farther away. DETERMINE THESE
POSITIONS AND MAINTAIN
THROUGHOUT THE EXERCISE.
• Reach overhead grasp either the bench, or
the metal frame, with each hand.
• Relax your neck.
Motion:
• Tighten your abs and slowly curl your hips
toward your rib cage. Move as far as you can
without using your legs to get momentum
and do not curl up onto your shoulder
blades.
• Slowly reverse the motion returning to the
starting position without relaxing.
Key points:
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Contract as far into the movement as
possible. Lower under control. Keep abs
tight during the entire motion.
• This exercise will NOT spot-reduce fat!
REVERSE CRUNCH — Spinal Flexion
Muscles worked: This exercise works your
entire abdominal area including your upper
and lower front abs (rectus abdominus) and
your side abs (obliques).
Pulley position: Narrow.
Starting position:
• With the bench in the flat position, sit facing
the Power Rods and attach both ankle cuffs
over the respective ankle.
• Lie flat on your back on the bench with your
head facing away from the Power Rods.
• Bend your hips and knees so that your
thighs are resting on your abdominals.
• Reach overhead and grasp the bench.
• Relax your neck.
Motion:
• Tighten your abs and slowly curl your hips
toward your rib cage. Move as far as you can
without using your legs to get momentum
and do not curl up onto your shoulder
blades.
• Slowly reverse the motion returning to the
starting position without relaxing.
Key points:
• Do not throw your legs to initiate the
motion.
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation down
without exaggerating breathing.
• Contract as far into the movement as
possible. Lower under control. Keep abs
tight during the entire motion.
RESISTED REVERSE CRUNCH — Spinal Flexion