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Bowflex Exercises for Abs (Abdominals)

Bowflex exercises presented here will target the upper and lower abdominal muscles as well as the obliques muscles.

Crunch

Crunch
  • Lie on your back on the flat bench, raise your thighs, bend your knees and place your hands on your chest.

  • Roll your shoulder blades up from the floor until your head is at the same level as your knees and lower yourself back down after a short pause.

  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Resisted Crunch

Resisted Crunch
  • Sit on the 45 degree bench position and grasp both handles over your shoulders.

  • Tighten your abs to lean your upper body forward and slowly return back after a short pause.

  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Reverse Crunch

Reverse Crunch
  • Lie on your back on the flat bench and raise your legs up perpendicular to the floor.

  • Contract your abs in order to lift your buttocks from the bench and lower yourself back after a short pause.

  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Resisted Reverse Crunch

Resisted Reverse Crunch
  • Lie on your back on the flat bench, grip the bench with your hands, raise your thighs, bend your knees and attach your ankles to the ankle cuffs.

  • Pull the handles towards you with your legs by tightening your abs and allow them to slowly return after a short pause.

  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Resisted Twisting Crunch

Resisted Twisting Crunch
  • Sit on the 45 degree bench position and grasp the left handle with your right hand over your left shoulder.

  • Tighten your abs and move in a diagonal direction so that your left shoulder gets closer to your right thigh and slowly return back after a short pause.

  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Trunk Rotation

Trunk Rotation
  • Sit sideways on the bench and grasp the handle closest to you with both hands, arms extended.

  • Rotate your upper body away from the structure and allow it to slowly swing back after a short pause.

  • Breathe out while rotating away and breathe in while returning to starting position.

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