The Bowflex Ultimate 2 home gym has several strength training exercise options to work the oblique muscles, which are the muscles of the abs in the area nicknamed the love handles. The obliques work to stabilize your spine, flex your spine sideways and rotate your torso. It is these movements that may be done on a Bowflex, but don't expect strength training exercises to compensate for eating too much.
Trunk Rotation
The trunk rotation works your obliques through a full range of torso rotation. Rotating your torso, also called the trunk, is simply referring to twisting your shoulders in one direction or the other. Your hips should not move if you wish to isolate your obliques. To do a trunk rotation on the Bowflex Ultimate 2, sit on the bench sideways and place both feet flat on the floor. Reach toward the upright and grab the closest handle in both hands with your fingers interlaced. Your arms are straight. Sit up tall and squeeze your abs. Then, twist your torso and arms all the way toward the leg attachment at the other end of the machine. Return to the starting position and sitting the other way.
Resisted Reverse Crunch
The resisted reverse crunch exercise targets your abs and obliques through spinal flexion of your lower body. The rectus abdominis, or six-pack muscle, works when you lift your hips to bring your pelvis toward your rib cage. The obliques assist in the movement to provide stabilization. Do this exercise lying on the flat bench of the Ultimate 2 with your feet on the bench near the Power Rod unit. Place your hands on the bench behind your head with your elbows bent. Place the ankle cuff on both ankles and lift your legs with your knees bent so they are pointing toward the ceiling with ankles in the air. Then, squeeze your abs and roll your hips and lower back into the air. Your knees stay in line with your hips but are brought over your stomach as you lift. Slowly lower your hips back to the bench to complete a resisted reverse crunch.
Seated (Resisted) Oblique Abdominal Crunch
The seated resisted oblique abdominal crunch works your oblique love handles in two ways. The exercise uses your obliques to stabilize your torso during the spinal flexion of the crunch and to make a small rotation of your torso. The oblique abdominal crunch is done seated on the Bowflex Ultimate 2 incline bench with your feet on the floor. Grab one handle in your left hand and bend your arm to bring it to your right shoulder. Squeeze your abs and press your lower back into the bench. This is the starting position for performing the exercise for your left oblique. Next, bring your right shoulder and neck down toward your left hip. Crunch with your stomach to keep your lower back against the bench but move your shoulder and rib cage toward your hips. Sit back up and repeat on the other side.
References
- Bowflex Xtreme 2 Owner's Manual and Fitness Guide: The Nautilus Group, Inc: 2004
- The Bowflex Ultimate 2 Owner's Manual & Fitness Guide
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