Bowflex Workout Routines (Abs)
Seated Resisted Abdominal Crunch with Spinal Flexion
Muscles Targeted:
- Upper and Lower Rectus Abdominus (Front Abs)
- Obliques (Side Abs)
This exercise is performed in the seated position facing outward.
It uses the handgrip accessories and utilizes the center cross bar pulley in the narrow position.
Remove the leg extension before you begin this exercise.
Starting Position:
- From a seated position, move hand grips to rest over each shoulder by sliding them one at a time over each arm
- Keeping your feet flat on the floor and your hips and knees bent, position your back either in a gentle arch or flat against the seat
Movement:
- Tighten your abdominal muscles and curl only your torso, moving your ribs slowly downward toward your hips. Go as far as possible without moving your neck or your hips. When fully crunched, do not let your lower back come off the back of the bench
- Return to the starting position slowly and without relaxing, reversing the previous movement
Form Pointers:
- Exhale up and inhale down
- Do not lift your chin/head
- Keep abs tightened until entire set is completed
- Move slowly to reduce reliance on momentum
Seated Resisted Oblique Abdominal Crunch
Muscles Targeted:
- External and Internal Obliques (Side Abs)
This exercise is performed in the seated position facing outward. It uses the handgrip accessories and utilizes the center cross bar pulley in the standard position. Remove the leg extension before you begin this exercise.
Starting Position:
- Set the seat to the lowest setting possible
- From a seated position, slide your arm through the webbing on the handgrip to pull it around one shoulder like a backpack strap
- Keeping your feet flat on the floor and your hips and knees bent, position your back either in a gentle arch or flat against the seat
Movement:
- Tighten your abdominal muscles, paying special attention to the area from the front of your pelvis to the side of your ribs on the same side
- Slowly rotate and curl your torso, moving diagonally with the side of your ribcage directed at the front of your pelvis
- Move as far as possible without letting your lower back or hips come out of contact with the bench
- Return to the starting position slowly and without relaxing, reversing the previous movement
Form Pointers:
- Exhale up and inhale down
- Do not lift your chin/head
- Keep abs tightened until entire set is completed
- Move slowly to reduce reliance on momentum