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Reverse Crunch — Spinal Flexion
START FINISH
START
• Lie on the bench, head toward
the engine, grasp bench for
support.
• Bend your hips and knees
until your legs are in a “seated”
position as shown above—knees
and hips at 90° angles.
• If maintaining this position
is difficult, move your knees
toward your chest and maintain
that position for the duration of
this exercise. As you strengthen,
this position will become easier.
• Tighten your abs, and then
slowly curly your hips toward
your rib cage. Move as far as
you can without using your
legs to get momentum.
• Do not curl up onto your
shoulder blades.
• Slowly reverse the motion,
returning to the Start position
without relaxing.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
Flat Bench Back
Accessory:
None
Adjustable Arm Position:
None
Success Tips
• Keep your upper body, knees and
hips stationary. Relax your neck.
• Tighten your abs before you move.
• Allow exhalation up and inhalation
down without exaggerating
breathing.
• Contract as far into the movement as
possible. Lower under control. Keep
abs tight during entire motion.
Abdominal Exercises
Trunk Rotation
FINISH
START
• Sit sideways on the bench, one
side toward the engine. Grasp
Hand Grip closest to you with
both hands.
• Raise both arms up near
shoulder level, hands
extended over the leg closest
to the engine.
• Keep your elbows slightly
bent.
• Tighten your entire
abdominal area and slowly
rotate your rib cage and arms
away from the engine 30-40°,
as if you were rotating with
a rod through the middle of
your spine.
• Slowly reverse the motion,
returning to the Start position
without relaxing muscle
tension.
FINISH
Muscles worked:
Rectus Abdominus; Obliques;
Transverse Abdominus
Bench Position:
Flat Bench Back
Accessory:
Handgrips
Adjustable Arm Position:
5 or 6
Success Tips
• Keep chest lifted, shoulders
pinched, abs tight and slight
arch in lower back.
• This exercise must be performed
correctly—failure to do so could
result in injury. Use only low
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
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