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Abdominal Exercises
Standing Trunk Rotation
START FINISH
START
• Stand with one side toward
the engine, angled about 45°
away from the platform.
• Grab the handle closest to you
with both hands.
• Raise your arms up near
shoulder height, arms
extended toward the leg
closest to the engine.
• Keep the elbows slightly bent.
• Tighten the entire abdominal
area and slowly rotate your
rib cage and arms away from
the engine 30-40 degrees, as if
you were rotating with a rod
through the middle of your
spine.
• Slowly reverse the motion,
returning to the Start position
without losing muscle tension.
FINISH
Muscles worked:
Rectus Abdominus, Obliques, Spinal
Erectors and Serratus Anterior
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
4 or 5
Success Tips
• Keep your knees slightly bent and
feet flat on the floor.
• This exercise must be performed
correctly, failure to do so could
result in injury (use a light
resistance).
• Keep all motion in your torso.
• Move only as far as your muscles will
take you. Do not use momentum to
increase your range of motion.
Standing Oblique Crunch
START FINISH
START
• Stand on one side, straddling
the seat rail, facing away from
the engine.
• Grasp one Hand Grip,
reaching over the opposite
shoulder, and position the
webbing over the shoulder as
shown.
• Tighten your ab muscles on the side
with the active arm, focusing on the side
of your ribs toward the front of your
pelvis.
• Slowly move diagonally, rotating your
torso away from the side holding the
hand grip.
• Crunch as deeply as you can, keeping
the hips stable. Do not lean forward at
the hips.
• Slowly reverse the motion, returning to
the Start position without losing muscle
tension.
FINISH
Muscles worked:
Rectus Abdominus, Obliques
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
Success Tips
• Keep your knees slightly bent and
feet flat on the platform.
• This exercise must be performed
correctly, failure to do so could
result in injury (use a light
resistance).
• Keep all motion in your torso.
• Move only as far as your muscles will
take you. Do not use momentum to
increase your range of motion.