Manual

30
Abdominal Exercises
Lying Trunk Rotation
Twisting Side Crunch
START ACTION
START
• Liebackflatonthebenchandplace
one hand behind the head of the
involved side.
• Placelegsbehindtherollerpadsfor
added support, as shown.
• Yourbackcanstartflatagainstthe
bench or in a normal arch.
• Tightenyourabsandmoveina
diagonal direction, slowly moving
your ribs to the opposite hip.
• Thelowerbackshouldnotlose
contact with the bench when fully
crunched.
• Slowlyreversethemotiontothe
starting position without relaxing the
abdominal muscles.
FINISH
START ACTION
START
• Lieflatonthebench.
• Bendyourhipsandkneesto
approximately 90 degrees.
• Keepyourchestlifted,abstightand
a slight arch in your low back.
• Holdontothesidesofthebench.
• Tightentheentireabdominalarea
and slowly rotate your legs and hips
to one side.
• Moveslowandcontrolled,being
careful not to let your legs and hips
rotate uncontrolled to the side.
• Movebacktothestartingposition.
• Workonesidetofatigueandthendo
the opposite side.
FINISH
Muscles worked
Deep spinal and trunk muscles
Bench position
Flat
Success tips
• Thisisanimportantexercisebutcan
become high risk if done incorrectly.
• Keepthechestliftedandalwaysmaintain
a good spinal alignment with a very slight
arch in the lower back.
• Morerangeofmotionisnotnecessarily
better, especially in this exercise.
• Moveonlyasfarasyourmusclescan
take you. Try to eliminate uncontrolled
momentum.
Muscles worked
Obliques and rectus abdominus
Bench position
Flat
Success tips
• Allowexhalationupandinhalationdown.
• Yourheadshouldfollowthemotionofthe
rib cage. Maintain normal neck posture.
• Moveslowlytoeliminatemomentum.
• Moveasfarasyoucanwithoutmoving
your hips or neck.