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Abdominal Exercises
Seated (Resisted) Abdominal Crunch — Spinal Flexion
START FINISH
START
• Grasp the Hand Grips in both
hands, drawing them over
your shoulders. Rest the back
of your fists on your chest or
shoulders, palms facing up.
• Lower back can start out flat
or in a normal arch, knees
and hips are bent and feet
should be flat on the floor.
• Tighten your abs and curl only
your torso, slowly moving your
ribs toward your hips. Move as
far as you can without moving
your hips or neck.
• Do not allow your lower back
to lose contact with the bench
during this entire exercise.
• Slowly reverse the motion,
returning to the Start position
without relaxing your abs.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
45˚ incline
Accessory:
Hand Grips
Adjustable Arm Position:
8
Success Tips
• Do not lift your head or chin—your
head should follow the rib motion
rather than lead it. Maintain normal
neck posture.
• Tighten your abs throughout the
entire exercise, relaxing only at the
end of each set.
• Move slowly to eliminate
momentum.
• Allow exhalation down and
inhalation up without exaggerating
breathing.
Seated (Resisted) Oblique Abdominal Crunch — Spinal Oblique Flexion
START FINISH
START
• Cross one arm over the
opposite shoulder, grasp a
Hand Grip, and rest the hand
on your shoulder or chest,
palm facing down.
• Lower back can start out flat
or in a normal arch, knees
and hips are bent and feet
should be flat on the floor.
• Tighten your abs on the side
with the active arm, focusing on
the side of your ribs to the front
of your pelvis on that side.
• Slowly move diagonally, rotating
torso away from the side holding
the Hand Grip, ribs turned
toward the front of your pelvis.
• Crunch as deeply as you can,
keeping lower back on bench.
• Slowly reverse to the Start
position without resting.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Bench Position:
45˚ incline
Accessory:
Hand Grips
Adjustable Arm Position:
7
Success Tips
• Do not lift your head or chin—your
head should follow the rib motion
rather than lead it. Maintain normal
neck posture.
• Tighten your abs throughout the
entire exercise, relaxing only at the
end of each set.
• Move slowly to eliminate
momentum.
• Allow exhalation down and
inhalation up without exaggerating
breathing.
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