Bowflex abdominal exercises presented here will target the upper and lower abdominal muscles as well as the obliques muscles.
- Crunch
- Resisted Crunch
- Reverse Crunch
- Resisted Reverse Crunch
- Resisted Twisting Crunch
- Trunk Rotation
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
- 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
- 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
- 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
- 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
- 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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