Bowflex RevolutionXP Home Gym User Manual


 
Abdominal Exercises
59
Trunk Rotation
Stand with one side toward
the engine. Grasp the 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.
Muscles worked:
Rectus Abdominus; Obliques;
Serratus Anterior
Position:
Standing—facing right or left 45º. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
4
Success Tips
Keep knees slightly bent and feet on
Platform.
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
START FINISH
START
FINISH
Standing (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
Platform.
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 Ab
Attachment during this entire
exercise.
Slowly reverse the motion,
returning to the Start position
without relaxing your abs.
FINISH
Muscles worked:
Rectus Abdominus; Obliques
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips, Ab Attachment
Adjustable Arm Position:
0 or 1
Success Tips
• Lift your chest, keep your knees bent
and feet on Platform.
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 up and inhalation
down without exaggerating
breathing.
START
FINISH