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Abdominal Exercises
Muscles worked: This exercise involves most
of the trunk and deep spinal muscles. It does
not “spot reduce” or eliminate “love handles.”
It should be noted that rotation is more
limited in the spine than most people realize
and should be performed with minimal
resistance, and always in proper erect
alignment.
Pulley position: Narrow.
Starting position:
• Sitting sideways on the bench with one side
facing the Power Rods, grasp the handle
closest to you with both hands.
• Raise both arms up to chest level, centered
in front of the sternum (breast bone).
• Keep both elbows slightly straight.
• Lift your chest, pinch your shoulder blades
together, tighten your abs and maintain a
very slight arch in your lower back.
Motion:
• Tighten your entire abdominal area and
slowly rotate your rib cage/arms away from
the cables (30-40 degrees), as if your were
rotating with a rod through the middle of
your spine.
• Rotate past midline as far as can be
performed slowly and comfortably.
• Slowly return to the starting position.
Key points:
• This is an important exercise, yet it can
become high risk if done incorrectly. Keep
your chest lifted and always maintain your
spine in good alignment with a very slight
arch in your lower back.
• Keep your hands centered in front of the
middle of your chest (sternum) and your
shoulder blades
“
pinched” together. Insure
that all of your motion occurs in the torso.
• Remember, more range of motion is not
necessarily better, especially in this exercise.
Move only as far as your muscles will take
you. Try to eliminate uncontrolled
momentum.
• Caution — Do not use heavy resistance for
this exercise. Pick a weight that allows you
to perform at least 12-15 reps.
• This exercise will NOT spot-reduce fat!
TRUNK ROTATION
Muscles worked: This exercise emphasizes the
abdominal area including the upper and lower
front abs (rectus abdominus) and the side abs
(obliques).
Pulley position: None.
Starting position:
• Lie face up on the bench with feet near the
Power Rods.
• Your lower back can start out flat or in a
normal arch, knees and hips are bent with
your feet either on the bench, resting on the
lat tower, or held in space.
• Fold your arms across your chest.
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.
• 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!
ABDOMINAL CRUNCH — Spinal Flexion