Owner`s manual

58
Abdominal Exercises
Kneeling “Wood Chop” – High to Low Trunk flexion with rotation
START FINISH
START
• Stand off to one side of the
platform and kneel down on
the knee closest to the engine,
angled about 45º away from the
platform.
• Raise your arms above your
head and grasp the Hand Grip
closest to you with both hands.
• Extend arms toward the pulley.
• Keep the elbows slightly bent.
• Tighten the entire abdominal area
and slowly rotate your rib cage
and arms away from the pulley
toward your opposite knee.
• Slowly reverse the motion,
returning to the Start position
without losing muscle tension.
FINISH
Muscles worked:
Rectus Abdominus; Obliques; and Serratus
Anterior
Position:
Kneeling—facing right or left.
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
Success Tips
• 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, facing the
seat rail, angled about 45º away
from the platform.
• Grasp one Hand Grip. Bring
it over the shoulder using the
opposite-side hand.
• Lower back can start out flat or
in a normal arch.
• Tighten your ab muscles, 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
Position:
Standing—facing right or left.
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
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.