Both resisted and non-resisted exercises for the abs can be done on your Bowflex Power Pro. Abdominal exercises can be done on the bench of the Bowflex without additional weight just as they are done on an exercise bench. But with the Bowflex, you have the option of using the handles or ankle cuffs attached to the power rods to add resistance. The power rods are the equivalent of a weight stack on Bowflex home gyms.
Resisted Abdominal Crunch
The resisted abdominal crunch targets the rectus abdominus muscle, which is the most superficial of the abdominal muscles. This is the muscle you can see on the surface of the skin when belly fat isn't covering it up. The oblique muscles assist in performing a resisted abdominal crunch. These are the side ab muscles. The resisted abdominal crunch is considered a resisted exercise because you hold the handles that are attached to the cables that hook onto the power rods to your shoulders. When you flex your body forward, your stomach must pull against the resistance of the power rods. To perform the exercise, sit on the incline Power Pro bench and hold the handles against your shoulders with your elbows bent and your palms facing away from your body. Squeeze your abs and curl your upper back and neck forward toward your thighs. The arms will move forward with your body, but do not try to use any arm strength against the cables. Sit back onto the bench to complete one crunch.
Trunk Rotation
The trunk rotation exercise uses the muscles of your trunk including the oblique muscles to twist your upper body. The trunk rotation exercises uses resistance from the power rods as you hold both handles between your palms. Each side of your trunk works individually so do the same number of reps on your right and left side. To do a left trunk rotation, sit sideways on the bench with your right hip near the handles. Reach both arms to your right and grasp the handles between your hands, interlacing your fingers. Sit up straight and then rotate to the left, bringing the cables in front of your body. Do not allow your buttocks to come off the bench and do not lean sideways. Your spine stays straight. Rotate back to the start.
Reverse Crunch
The reverse crunch exercise is sometimes listed as a lower ab exercise because the lower spine is flexed. A regular crunch flexes the upper portion of the spine so it is thought of as an upper ab exercise. In actuality, the reverse crunch works the entire rectus abdominus muscle and the obliques, although the obliques are not targeted as much as they are in trunk rotation exercise. To perform a reverse crunch, lie on the Power Pro bench with your head near the power rod units. Scoot your buttocks to the end of the bench and grab hold of the sides. Bend your knees and lift them toward the ceiling so your shins are perpendicular to your thighs and parallel to the bench. Roll your pelvis toward you and lift your hips a few inches off the bench, but do not change the angle of your knees. Lower your hips back to the bench to complete the reverse crunch.
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